WOD
Thursday 09.24.2020
POSTED ON September 23, 2020
Thursday | 09.24.2020
Thursday 09/24
Warm Up: Min 0-15
###[Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**Strength Prep**
3 sets
5 1+1/4 Squat (empty bar)
30 sec. Knee Plank (elbows)
into –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Front Squat 8×3@80%
– Complete a set every 90 seconds
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
3 rounds
100m Row
5 Wall Balls (light and add weight each round)
* Practice cycling arms and breathing through each repetition.
Workout: Min 30-50
* Target time:
Row – 40 seconds
Wall Balls – 30 Seconds
* Time cap: 50 seconds
Every min (16mins)
Even- 200/175m Row
Odd -18 Wall Balls (20/14)
* The Scaling aim is for athletes to finish each set in the 45 second or less mark
* Scaling option
Every min (16mins)
Even- 175/150m Row
Odd -15 Wall Balls (14/10)
Accessory: Min 50-60
3-4 sets
10 Alt. Dumbbell Bench Press (each side)
10 Double DB Row
5 alt standing DB curls (each side)
-directly into-
5 standing double DB curls
