Workout of the Day

Here’s our WOD for today.
Tuesday 05/30/2023
Warm-up
Warm-up

1. Movement Prep/Activation
6 min AMRAP
30-sec ski
30-sec row
30-sec bike
5 Down Dog/Seal Pose Transition


2. Workout Prep
Set up equipment and perform 5/4 calories on each at workout pace.

Workout
Workout (Calories)

Grit


EMOM x 15 Minutes: (45 Sec work / 15 Sec rest and transition)
Row (calories)
Ski (calories)
Bike (calories)

Target Round: Round of 16/14 +
Minimum Round before scaling: 12/10

Accessory
Bottom-Up Single Arm Standing KB Press (Weight)
*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.


Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4

4 sets: 10 reps (each side) - RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift (Weight)
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Mobility
Mobility (Checkmark)
  • 1 min foot smash w/ lacrosse ball (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Seal Pose