WOD – Thu, Dec 1
Warm-up
Shoulder Press (E2MOM 10: 5×3
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
221201 WOD (Time)
RX
For time:
10-20-30-40-50:
Single DB lunges (35/50lbs) at shoulder
Double-unders
Sit-ups
INTERMEDIATE
For time:
10-20-30-40-50:
DB lunges (20/35lbs)
Double-unders (seconds)
Sit-ups
BEGINNER
For time:
10-20-30-40-50:
Walking lunges
Single-unders
5-10-15-20-25:
Sit-ups
<h3>INTENDED STIMULUS</h3><ul><li>13:00-18:00.</li><li>This workout is intended to relieve some fatigue from this week.</li><li>Workout is intended to be performed with lower complexity and loading.</li><li>Athletes should be able to work without stopping for the majority of the workout.</li></ul>
Cool Down
2-3 minutes Rowing Running Biking
1 set:
1:00 couch stretch (each leg)
1:00 pigeon pose (each leg)
1:00 standing toe touch + overhead reach
1:00 calf raises
1 set:
:30 single-unders
1:00 split squats (:30/leg)
:30 BB/PVC press (pause at top flex)
1 set:
:30 high jump single-unders
:30 walking lunges
:30 BB/PVC press (pause at top flex)
:30 double-unders
1 set:
8-10 BB press