WOD
Wednesday 09.30.2020
POSTED ON September 29, 2020
Wednesday | 09.30.2020
Wednesday 09/30
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min easy bike
10 Band Pull aparts
10 Wall angels
5 Scap Push ups
10 jumping squats
**Strength Prep**
3 sets (empty bar)
3 Tempo Bench Press (3 secs down, 3 sec Pause, Explode up)
* Use light weight and add each round, but keep it light.
-into –
Warm Up to starting Bench Press weight
Strength: Min 15-30
* Warm Up to opening weight while hitting 2-3 reps. Once at opening weight keep stay with singles.
* Athletes should look to hit a Max within 5-8 working sets
10:00 to establish a 1RM
* Make sure to have a spotter!
### [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
**Workout Prep**
2 rounds
100m Run (workout pace)
10 Air Squats (smooth and steady reps)
Workout: Min 30-50
* Target time: 10-12 minutes
* Time cap: 20 minutes
4 rounds
400m run
40 Air Squats
* The Scaling aim is for athletes to move through the run and squats without hesitation. Scale movement and reps to maintain stimulus.
* Scaling option
* 4 rounds
300m run
30 Air Squats
Accessory: Min 50-60
3 sets
30-60 Second Active hang
10-15 Deficit Push ups (45/25 plates for deficit)
10 Bulgarian Split squats (each side)
