workout of the day
11.11.2021 Hero WOD Zeus- with a partner
WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB
Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps
Pec Activation with MB
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
A. Take MB at chest height and squeeze it between your forearms. Create a max contraction. Walk for 4 lengths of the gym.
* shoulders stay down
* slight hollow body
* elbows stay in as you squeeze
* think about firing the chest muscles
Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
3 x 3 reps @ 80%
WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)