Wednesday 180627

I. General Warm-up

2 RNFT:

10 Front-Back Hip Swings/leg

:30s explore in Pigeon stretch/leg

10 PVC Pass-thru

10 PVC OHS

 

II. Transition

2-3 rounds 3-5 reps each movement

 

III. Workout Of The Day

Rx

AMRAP 20

100 KBS @53/35

75 OHS @45/35 (empty bar)

50 HSPU

 

Scale 1

AMRAP 20

100 KBS @44/26

75 OHS @45/35 (empty bar)

50 Box Pike HSPU

 

Scale 2

AMRAP 20

100 KBS @35/18 or less

75 OHS @35/25 or less (empty bar)

50 Strict Seated DB Press

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough combination of shoulder intensive movements with very high reps. Be smart about KBS pacing so you can push big sets on OHS and HSPU. This long grinder will be tough no matter what, but scale appropriately so you can try to stay consistent with pacing across the 20 minutes.

 

IV. Accessory, Recovery, Community

Banded shoulder mobility

 

V. Supplemental Work

Wednesday:

Overhead Squat

5 reps E2MOM x 5 sets (10:00)

Crossfit Enhance