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Saturday 10.31.2020

POSTED ON October 31, 2020

Saturday | 10.31.2020

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Saturday 10/31
 
Intro: 0:00 – 3:00
 
Warmup: 3:00 – 15:00
 
**Movement Prep/Activation and Increasing Heart Rate**
5:00 Assault Bike or Row
30 Secs on (fast)/30 secs off
– into –
2 rounds
5 Inch Worms
2 Sand Bag Cleans (light)
30 yards Empty Sled Push
30 sec. Handstand Hold
 
Workout: 15:00 – 45:00
 
**Workout Prep**
3 sets
1 Sand Bag Clean
10 Yard Sled Push (add plate each set)
10 Yard Handstand Walk
10 Ring Rows
 
WOD:
 
* Target Reps each set: 82 or more (i.e. 1+20 or more)
 
* Minimum reps each set before scaling: 62 (i.e. 1 round)
 
4 sets
AMRAP 5 Minutes
20/15 Calorie Assault Bike
20 Bench Presses 115/80
20 Box Jumps 24/20
2 Rope Climbs
-Rest :90 between sets-
* The SCALING aim is to finish near the target time with fast bike and bigger sets of each movement with minimal rest
* Scaling option 1
4 sets
AMRAP 5 Minutes
15/12 Calorie Assault Bike
20 Bench Presses (95/65)
15 Box Jumps (24/20) (Step Down each rep)
1 Rope Climb
– rest :90 between sets –
 
* Scaling option 2
4 sets
AMRAP 5 Minutes
15/12 Calorie Row
15 Dumbbell Bench
15 Step Ups
4 Burpee Jumping Pull Ups
– rest :90 between sets –
 
Cooldown: 45:00 – 48:00
 
Cleanup: 48:00 – 52:00
 
Stretching: 52:00 – 60:00
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