WOD – Tue, May 2
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%
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%
1×1 100%
1×1 100%
– Find todays 1 RM.)
WOD PREP
1 set
2 pullups
3 push ups
5 air squats
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
BEGINNER
AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats
INTENDED STIMULUS
- 12-20+ rounds.
- Pull-ups in 1-2 sets.
- Push-ups in 1-3 sets.
- Squats in :40 or less.
Cool Down
4-6 minutes bike walk row to flush.
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
2minutes Rowing Running Biking
Over All Dynamic Body Activation
ankles. knees, hips shoulders
1 set:
10air squats with 10/15 BP
5 inchworms
10 shoulder taps
10 Samson stretch lunges
10 ring rows
1 set:
10air squats with 10/15 BP pause
5 inchworms
5tempo push ups (:02 down n up)
10 alternating cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
2 Sets Shoulder Press
1×6 40% behind the neck
1×6 50% front rack