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WOD Blog
 | Thu, Feb 16 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
2.16.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 'Roxanne' Burpee. Play the song and every time they say 'Roxanne' have Burpee complete *Up Down (scale)* -into- Hip Halo Warm Up -into- 3 sets: 5 Back Squats (empty bar- build across sets) 10 Alternating V-ups 2. Strength Prep Athletes are bench pressing at 67.5% at 10x3. 3. Workout Prep 3 sets: (Reverse tabata) 10 second Row -rest 20 seconds- 10 second Dumbbell Bench (build in weight) -rest 20 seconds- Strength Bench Press 10x3 10 x 3 3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Boiled Peanuts Tabata (20 on/10 rest) 8 sets Max Calorie Row -1:00 rest- 8 Sets Max Shoulder Press (45/35) -1:00 rest- 8 sets Max Calorie Row Modified Tabata (20 on/10 rest) 6 sets Max Calorie Row 1:00 rest 6 Sets Max Dumbbell Shoulder Press (light) 1:00 rest 6 sets Max Calorie Row Target Distance/Reps each set: Row: 70/55+ Calories Shoulder Press: 70+ Reps Minimum Distance/Reps before scaling: Row: 55/44 Calorie Shoulder Press: 50 Reps Mobility 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side) |
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