050620

מאי 30, 2020
050620

Warm Up :
Coach’s Choice

Strength :
3-6 Sets :
10-12 KB GM (Toes Elevated) 3 RIR
8-10 SA DB Row (Each) 3 RIR
40-60sec Plank (Weight As Needed) 10 SIR

Metcon :
For Time :
21-15-9
Burpees Box Step-Ups 22.5/15
UB T2B
*For Every Break – 5 Burpees Box Step-Ups 22.5/15

Home WOD:

Warm Up :

2-3 Rounds :

4 Wide Stance Squats

4 Narrow Stance Squats

4 Externly Rotated Squats

4 Air Squats

20 Slow Shoulder Taps

Strength :

15min EMOM :

1st – 45sec Max Floor Rows

2nd – 45sec Max Weighted Hip Thrusts

3rd – 45sec Max Biceps Curls

Metcon :

5min AMRAP :

Ground To Overhead

*EMOM – 5-10 Perfect Push Ups (UB)

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