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22 January 2020 – De-Load Week

16
Jan

22 January 2020 – De-Load Week

Warm-up: 3 Rounds: 10x Burpees, 10x Push up with rotation, 10x Dumbbell  Bent over row, 10x Dumbbell Hang Clean and Press, Run to the End of the Parking Lot and Back. 

Strength: EMOM 10:00 4 Bench Press 60% of 1RM. 

Stamina: 4 Rounds, not for time: 12x Sandbag Get up, 20x KB Box step up (35/20/ hand – 20/16”), 100m Sled push (bodyweight).

All WODs this week are courtesy of Coach Austin Mc!
WOD:

WOD: MG Moderate

5 rounds for time: 

50 Double unders (100 Singles)

15 Toes to Bar

*This workout is meant to get very grippy. There are a lot of toes to bar repetitions here so if the athletes struggle to complete sets of toes to bar encourage scaling. A good scale for athletes working on toes to bar may be 2 Knee Ups for every Toes to bar or Toes to Pole or V-ups

Cool Down: 5 Sets:  15 Ab Mat Sit-ups throwing a Wallball to the wall, Rest between sets

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