Mace Windu
Workout
Mace Windu (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
4 Sumo Deadlift High Pull (135/95#)
8 Push Press (135/95#)
16/11 Calorie Row
AMRAP 20:
4 Sumo Deadlift High Pull (135/95#)
8 Push Press (135/95#)
16/11 Calorie Row
– LEVEL 2 –
AMRAP 20:
4 Sumo Deadlift High Pull (115/75#)
8 Push Press (115/75#)
12/9 Calorie Row
– LEVEL 1 –
AMRAP 20:
4 Sumo Deadlift High Pull (75/55#)
8 Push Press (75/55#)
8/6 Calorie Row
Accessory
Metcon (Weight)
Before the workout, build to a heavy 1-rep muscle clean + strict press.
Stretching
Metcon
3 Sets:
:30 Foam Roll Lower Back
10 Toe Touch + Reach
:30 Seated Torso Twist / Side
:30 Foam Roll Lower Back
10 Toe Touch + Reach
:30 Seated Torso Twist / Side
Extra Work
Metcon (AMRAP – Reps)
– STRENGTH 1 –
5 Sets:
Max Unbroken Pull-ups
– Rest 2:00 between sets
5 Sets:
Max Unbroken Pull-ups
– Rest 2:00 between sets
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Snatch + 3 Overhead Squats
1 Squat Snatch + 3 Overhead Squats
2 Squat Snatches + 2 Overhead Squats
2 Squat Snatches + 2 Overhead Squats
3 Squat Snatches + 1 Overhead Squat
3 Squat Snatches + 1 Overhead Squat
4 Squat Snatches
4 Squat Snatches
For Load:
1 Squat Snatch + 3 Overhead Squats
1 Squat Snatch + 3 Overhead Squats
2 Squat Snatches + 2 Overhead Squats
2 Squat Snatches + 2 Overhead Squats
3 Squat Snatches + 1 Overhead Squat
3 Squat Snatches + 1 Overhead Squat
4 Squat Snatches
4 Squat Snatches
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep max snatch.
Metcon (Time)
– ENGINE 1 –
For Time:
2 Mile Run
– Every minute on the minute, perform 10 hand-release push-ups.
For Time:
2 Mile Run
– Every minute on the minute, perform 10 hand-release push-ups.
Metcon (Time)
– SKILL 1 –
7 Sets:
3 Toes-to-Rings
2 Ring Pull-ups
1 Muscle-up
7 Sets:
3 Toes-to-Rings
2 Ring Pull-ups
1 Muscle-up