WOD
Tuesday 09.22.2020
POSTED ON September 21, 2020
Tuesday | 09.22.2020
Tuesday 09/22
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min assault bike (20 sec easy/10 sec moderate x 2)
10 Band Pull-aparts
5 Up Downs
**Strength Prep**
2-3 sets
5 Tempo Bench Press (light weight)*
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
Workout Definition
Bench Press 8×3@80%
– Complete a set every 90 seconds
* Use same weight for all 8 sets
* Make sure to have a Spotter!!!
**Workout Prep (After Strength)**
2 sets
20 Sec Assault Bike (workout pace)
2 Burpee Box Get Overs (add height each set)
– rest 30 secs between sets –
Workout: Min 30-50
* Target time each set: 2-2:30 minutes
* Time cap each set: 3 minutes
Teams of 2 (1:1)
6 sets Each
15/12 Calorie Assault
5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)
* The Scaling aim is for athletes to finish within the given time frame while maintaining high output.
* Scaling option
Teams of 2 (1:1)
6 sets Each
12/8 Calorie Assault
6 Burpee Box Jump Overs (24/20)
Accessory: Min 50-60
3 rounds
60 sec Russian Twist
45 sec Plank hold (elbows)
30 sec handstand hold
