Wednesday 190410

 

General Warm-up

3 RNFT:

:45s row

10 Reverse Lunges

 

3 RNFT:

8-10 Kip Swings

15-20 DU’s/SU’s

 

Workout Of The Day

Every 4:00 x 5 Complete:

10 TTB; SLAHAP; KAHAP

10 DB OHWL Steps/arm @50/35; 40/25; 30/20 or less

40 DU; 80 SU’s

Row in Remaining Time

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Mixed-modal Aerobic work. The objective is to work at a sustainable and repeatable pace for all 20 minutes, even on the first portion of each round. The cyclical work that you finish each round with should allow you to move continuously, but recover and prepare to go right back to your initial pace on the KB/Gymnastics pieces.

 

Accessory, Recovery, Community

Foam roll hip flexor

Couch Stretch 1:00/side

 

Supplemental Work

Wednesday:

Rotational Work:

10 Half-Kneeling KB Low to High Rotations/side

20 Russian Twists

10 Alternating Bear-dogs (bird-dog without knees touching ground)

Crossfit Enhance