Tuesday 28 July 2020 – No Classes

Hi guys – sorry there was no post for Monday; we had a miscommunication.  If you wanted the WOD for 27 July for any reason, it was the following:

21-15-9-15-21
Deadlifts
Burpees

No classes for Tuesday, but the WOD options are included below!

Warm-Up:
2 rounds, not for time of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
8 hip & back extensions
5 overhead squats, empty barbell (3 secs descending, 3 secs up)

*If no GHD, then perform hip extensions with a band or do good mornings. *Ensure you are fully warmed-up before beginning the workout.

RX:
Front Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Compare to 12.27.2019.

Super Fitness Robot load:  85% or higher of 1RM.
More Likely load:  70% or higher of 1RM.
(Consider scaling if this seems unrealistic.)

Scaled:
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 m
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 m

At Home:
For time: Walking Lunge, 200 m

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Foam Roller (back, etc.)
Wall Leg Stretch:  Hold 1-2 mins per side.

Leave a Reply