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WOD#1: Strength. Start with an empty bar. Add weight as needed. Don't over work. This is just to continue to warm up your legs for the set of 3. 80% of your max, is going to feel heavy. That's why when doing heavy weight, we do less reps. When you feel you have your 80%, then you start the 8 sets. Click on movement to see Points of Performance to make sure movement is performed correctly for your safety. Record your information.
WOD#2: Endurance. This workout is a Task Priority WOD. With a running clock, you must complete the reps of each movement. Finish each rep scheme of each movement before moving onto the next rep scheme. EX: 15 reps of bupees, air squats, db power snatch, then do 12, then 9, 6, and 3. This WOD will work your full body. Make sure to keep moving, doesn't matter how slow or fast, just keep moving.
Click on the movement to see a demo if you are unsure how to perform.
COOL DOWN: Agility. A metabolic movement to slow down the heart rate.
Death by Reps
*With a running clock,start with 1 rep inside a minute. Every minute add a rep.Keep going until you can no longer complete reps inside a minute.*
-2 Rds w/ Light weight
18 Min. EMOM (Every Minute on the Minute)
-5 x 100m Row
***Do 5 Air Squats in between sets***
4 Rds FOR TIME
10 minute stretching/foam rolling
24 Min. AMRAP (As Many Reps/Rounds As Possible)
***Hungry Like Wolves Fall Release is this Saturday 9/28/19***
-Pull Up Progression (2 rds)
COOL DOWN: Endurance.
- 1/2 Cindy- 10 mins
20 Minute AMRAP (As Many Rounds/Reps As Possible)
Score: Total # of Calories Rowed. _________
***Partner 1 continuously rows until Partner 2 is finished with work and then switch****
- Squat Therapy
15 min EMOM
15 min. AMRAP ( As Many Reps As Possible)
***Keep adding reps til the 15 mins is up****