Wednesday 180411

I. General Warm-up

EMOM 8:

Min 1- :20s Hollow Hold

Min 2- :20s Active shoulder hang on bar

 

II. Transition

Have athletes take warm-up reps and set-up their stations to optimize transition time.

 

III. Workout Of The Day

4 Rounds For Time:

50/40 Cal Row

50 Russian KBS

*athletes choose weight

*25:00 time cap

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Long, grunt work type of aerobic conditioning. It is quite simple, just keep moving. Stay in good positions on the KBS, even when we get fatigued. Learn how to brace your midline while breathing heavily.

 

Accessory, Recovery, Community

Couch stretch 3:00 each

 

IV. Supplemental Work

Wednesday:

Bodybuilding Circuit

3 Rounds of:

1:00 Alternating DB Bicep Curl

1:00 Lying DB Skullcrushers

1:00 Russian Twist w/ 5# Plate

1:00 rest

Crossfit Enhance