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27 April 2020

25
Apr

27 April 2020

27 April 2020

Warm-up: 3 Sets: 2:00 Aerobic cardio (Run the Block), 16x Goblet squat, 20x Jumping lunge. 

Strength: EMOM: 10:00 – 4x Overhead Squat (50-60% – Focus on control through full ROM). 

Stamina: 4 Rounds, not for time: 20x Squatting slamball, 20x weighted Sit up, 200m farmer Carry (Sub 2:00 March in place if needed). 

WOD: 15:00 AMRAP: 

  • 2-4-6-8-10-12-14-16x, etc.  Power Clean (135/95) (Dumbbell Power Cleans to sub)
  • 2-4-6-8-10-12-14-16x, etc. Toes to bar (V-ups or Toes to Pole to sub)
  • 30x Double under between each set

Cool Down: Planks:  5 Rounds:  1:00 on/off

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