“CAPACITY 1” WOD 9/26/23

“CAPACITY 1” WOD 9/26/23

WARM UP:
400 M. Row or Run
10 Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

WIN & FIT
SKILL:
3 Sets
8e Bulgarian Split Squats
8 DB RDL
8 GHD Paused Back Extension
*Sub. GHD for Supermans
LIFT:
Back Squat
7 @ 65%
5 @ 70%
3 @ 75%
5 @ 70%
3 @ 75%
2 @ 80%
WOD:
“CAPACITY 1”
AMRAP 1
Max Effort Bar Facing Burpee
3 Min. Rest
EMOM 8
ODD: 85% of M.E. Burpee #
EVEN: Rest
*If you want the true stimulus of this workout you must go all out on the M.E. Burpees. The idea is to work on spiking your HR and recovering.

AT HOME
SKILL:
3 Sets
8e Bulgarian Split Squats
8 DB/KB S.L. RDL
8 Supermans
LIFT:
3 Sets
8 Goblet Squat
8 Broad Jump
WOD:
“CAPACITY 1”
AMRAP 1
Max Effort Bar Facing Burpee
3 Min. Rest
EMOM 8
ODD: 85% of M.E. Burpee #
EVEN: Rest
*If you want the true stimulus of this workout you must go all out on the M.E. Burpees. The idea is to work on spiking your HR and recovering.