Wednesday 190417

General Warm-up

12:00 EMOM:

Min 1- :20-:30s Hollow Rocks

Min 2- 5 Up-dog/Down-dog + 3-5 Box Jumps

Min 3- :20-:30s Active Hang on Bar

Min 4- :45s row

 

Workout Of The Day

Every 3:00 x 6 Complete:

Rounds 1, 3, 5:

5 Devils Press @50/35; 40/25; 30/20 or less

10 Toes-to-Bar; SLAHAP; KAHAP

Easy Row in Remaining Time

 

Rounds 2, 4, 6:

10 Box Jump Over @30/24; 24/20; Step-ups @ 24/20

5 BMU; 10 Pull-ups; 10 Ring Rows

Easy Row in Remaining Time

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Mixed-modal Aerobic work. The objective is to work hard on the first portion of the round, and use the row as an active recovery.

 

Accessory, Recovery, Community

Foam roll hip flexor

Couch Stretch 1:00/side

 

Supplemental Work

Wednesday:

Rotational Work:

3-4 rounds:

10 Half-Kneeling KB Low to High Rotations/side

20 Russian Twists

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

Crossfit Enhance