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30 April 2020

26
Apr

30 April 2020

30 April 2020

Warm-up: 3 Sets: 2:00 Aerobic cardio, 10x Double arm DB clean, 10x Double arm DB Front squat, 5x Push up on DB to Deadlift.

Strength: EMOM: 10:00: 1x Hang Power Clean + 1x Power Clean + 1x Squat Clean.  

Stamina: 4 Rounds, not for time: 20x Arc – ball slams, 40x alt. Overhead Reverse Lunge, 10x Burpee – Pull up. 

WOD:

7:00 AMRAP: 

  • 6x Wall Ball (20/14)
  • 8x Alternating DB Snatch (50/35)
  • 10x Lunges

Rest 3:00

7:00 AMRAP:

  • 6x Wall Ball Cleans (20/14)
  • 8x Push Press (4x on each side)
  • 10x Push-ups

Cool Down: Wall Sits:  5 Sets:  1:00 on/off

 

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