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28 April 2020

26
Apr

28 April 2020

28 April 2020

Warm-up: 5:00 Aerobic Cardio (800m Run), 3 Sets: 5x Inchworm with push up, 12x Wall Ball Push Press to target, :30 Handstand against wall. 

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

Stamina: 4 Rounds, not for time: 10x Renegade Row, 200m KB carry -One arm overhead, other arm Front rack – Switch arms after 100m (Sub 1:00 March in place for each side if needed), 20x 4 Count Mountain Climbers. 

WOD: For time: 

  • 3:00 Row/ Run/ Bike/ Ski erg
  • 20x DB Thruster 
  • 20x Pull up 
  • 2:30 Row/ Run/ Bike/ Ski erg
  • 15x DB Thruster 
  • 15x Pull up 
  • 2:00 Row/ Run/ Bike/ Ski erg 
  • 10x DB Thruster 
  • 10x Pull up 
  • 1:30 Row/ Run/ Bike/ Ski erg 
  • 5x DB Thruster 
  • 5x Pull up 

Cool Down: EMOM 10:00 Aerobic effort – 0:20 Max Effort, Rest 0:40

 

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