WOD
Monday 10.19.2020
POSTED ON October 18, 2020
Monday | 10.19.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike
5 back squats (empty bar)
7 single leg glute bridge (each side)
7 single arm DB strict press (each side)
Strength: Min 15-30
**Strength Prep**
*Give Members 3 sets to warm up to opening weight
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
Workout: Min 30-50
**Workout Prep**
2 sets
3 Shoulder Press + 3 Push Press (empty bar)
5 Air Squats
Superman:
* Target number of Rounds: 7-9 Rounds
* Minimum number Rounds before scaling: 6 rounds
12 minute AMRAP
20 Push Press (75/55)
30 Air Squats
* The Scaling aim is for athletes athletes to move during the entire 12 minutes while maintaining intensity.
* Scaling option 1:
12 min Amrap
20 Push Press (45/35)
20 Air Squats
* Scaling option 2:
12 min Amrap
10 Dumbbell Push Press (20s/15s)
20 Squats to a target (OR Box Step Ups (12in))
Accessory: Min 50-60
3 sets
12 Single Arm Ring Row (each side)
12 Single Leg Glute Bridge
