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Tuesday 10.20.2020

POSTED ON October 19, 2020

Tuesday | 10.20.2020

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Intro: Min 0-3
 
Warm Up: Min 3-13
 
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 Deadlift Bows
5 Deadlifts Below Knee
5 Deadlifts (empty bar)
10 Floor Plate Press
30 Single unders
 
Workout: Min 13-38
 
**Workout Prep**
3 sets
15 Double Unders
5 Push ups
3 Deadlifts (Add each round until workout weight)
 
WOD:
 
* Target time: 8-10 mintues
* Time cap: 15 minutes
 
For Time:
200 Double Unders
100/75 Push Ups
50 Deadlifts (185/125)
* The Scaling aim is for athletes to move steady while chipping away at reps without skill or weight being the limiting factor.
* Scaling option 1:
For Time:
125 Double Unders
75/50 Push Ups
50 Deadlifts (135/95)
 
* Scaling option 2:
For Time:
200 Single Unders
75/50 Bar Push Ups
50 Kettle Bell Deadlifts (53/35)
 
Cooldown: Min: 38 – 41
Cleanup: Min 41 – 45
 
Accessory: Min 45-60
 
12 min
Skill work:
Strict Pull ups progression work
2 min foam roll calves
1 min twisted cross (each side)

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