170520

מאי 16, 2020
170520

Warm Up :

2-3 Rounds :

20sec Deadhang

10m Inchwarm Walk 5 Paused Goblet Squats

 

Strength :

3 Sets :

5-8 Front Squat (4 Down,2 Pause,2 Top) (Same Weight As Last Week)

40-60sec Plank (If it's easy – planch it as possible or add weight)

5 Slow One Arm Ring Rows (Squeeze For 2sec At Top)

 

Metcon :

E6MOM For 12min :

12 Burpees

6 Dumbbell Man-Makers

400m Run (Scale For Sub 2:30)

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Home WOD:

Warm Up : 6min EMOM :

1st – 30-45sec Side Plank (R)

2ND – 30-45sec Side Plank (L)

3RD – 30-45sec T'S

 

Strength : 10min Volume Acc. :

6-10 Russian Push Ups/Push Ups

6-10 1 And Quarter Goblet Squats

 

Metcon : 10min AMRAP :

30 DU

10 Ground To Overhead

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