WOD
Thursday 08.27.2020
POSTED ON August 26, 2020
Thursday | 08.27.2020
Thursday 08/27
Warm Up: Min 0-15
**1. Movement Prep/Activation**
7:00 AMRAP
45 sec. Assault Bike
12 Ring Rows
20 Alternating V-Ups
**2. Strength Prep**
2 sets
5 Tempo Bench Press (empty bar)*
* 5 sec. negative, smooth press up
* Make sure grip is thumb length outside chest
– into –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Bench Press 4×2,4×3@80%
– Complete a set every 90 seconds, on the 5th – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
Workout Prep (After Strength)**
2 sets
30 sec. Ski
30 sec. Run
* First set take nice and smooth, Second set try to pick up the pace.
Workout: Min 30-55
2 sets
4:00 min AMRAP
400/300m Row
Max Distance Echo Bike (kilometers)
– Rest 1:00 –
4:00 min AMRAP
Max Echo Bike (matching distance from previous max distance attempt)
Max Meter Row
– Rest 1:00 –
*Athletes will have 4 scores. Scores 1,3 are Bike distance. Scores 2,4 are row distance. Bike distance on 2nd 4:00min AMRAP is always equal to previous max distance run from 1st 4:00min AMRAP.
Accessory: Min 55-60
5 min Bike cool-down
1 min legs on wall hamstring stretch
1 min legs on wall wide leg stretch
