WOD – Mon, Apr 17
Warm Up
Shoulder Press (5-3-3-2-1-1
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100% working last weeks %
1×1 100%
1×1 100%
– Find todays 1 RM.)
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100% working last weeks %
1×1 100%
1×1 100%
– Find todays 1 RM.)
Work %
WOD PRIMER
2set of:
4 T2Bar/K290
4 Box jumps n over
041723 WOD (Time)
RX
For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
INTERMEDIATE
For time:
18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
BEGINNER
For time:
18-15-12-9-6-3:
Hanging knee raises
Box step-ups (12/20 in)
INTENDED STIMULUS
10:00-15:00.
Complete sets of toes-to-bars in 3 sets or less.
Keep moving on the box jump-overs.
Consider stepping down to conserve heart rate.
Cool Down
FOAM ROLL
1 set:
1:00 foam roll shins
1:00 foam roll calves
1:00 foam roll thoracic spine
1:00 foam roll lats
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
2:00 row, SkiErg or bike (slow)
20 box step-ups (step down)
20 plank shoulder taps (feet on floor)
1 set:
1:30 row, SkiErg or bike (med)
20 single-leg box step-downs (10 each leg)
20 pike shoulder taps (feet on box)
1 set:
1:00 row, SkiErg or bike (fast)
10 box jump-overs
2 x handstand walk around the box (1 x each direction)
2 Sets Shoulder Press
1×6 40% behind the neck
1×6 50% front rack