WOD for 2.5.2020
Warm-up
Metcon
Couch Stretch x 2:00 each side
then
3 Rounds
15/10 Cal Bike
10 Air Squats
5 Burpees
Workout Of The Day
Shoulder Press (7 x 4 @ 75% of 1RM )
This will be done as an EMOM fom the floor
Metcon (AMRAP – Reps)
AMRAP x 3
5 Deadlifts
5 Front Squats
5 Shoulder to Overhead
5 Deadlifts
5 Front Squats
5 Shoulder to Overhead
Rx = 135/59
Rest 3′
Metcon (AMRAP – Reps)
AMRAP x 3
3 Deadlifts
3 Front Squats
3 Shoulder to Overhead
3 Deadlifts
3 Front Squats
3 Shoulder to Overhead
Rx = 155/105
Rest 3′
Metcon (AMRAP – Reps)
AMRAP x 3
1 Deadlifts
1 Front Squats
1 Shoulder to Overhead
1 Deadlifts
1 Front Squats
1 Shoulder to Overhead
Rx = 185/125
Coaches Note
Weights for the barbell
L1 = 45/35, 65/45, 75/55
L2 = 75/55, 95/65, 135/95
L3 = 135/95, 155/105, 185/125
to decide what level you are look at your Grace score. If you did that Rx under 6:00 you should do L3. If you did it scaled you are a L2 or L1. Whatever weight you used for Grace should be your 1st or 2nd weight.
L1 = 45/35, 65/45, 75/55
L2 = 75/55, 95/65, 135/95
L3 = 135/95, 155/105, 185/125
to decide what level you are look at your Grace score. If you did that Rx under 6:00 you should do L3. If you did it scaled you are a L2 or L1. Whatever weight you used for Grace should be your 1st or 2nd weight.
