210520

מאי 16, 2020
210520

Warm Up :

2-3 Rounds :

8 Pallof Press (Each)

20m Bear Crawl

20sec Goblet Hold

 

Metcon 1 :

E2:30MIN For 10min :

40 DU

10 T2B

Max Ballslams 10/6

 

Metcon 2 :

E2:30MIN For 10min :

10 Box Jump Overs

10 C2B

Max DU

 

Metcon 3 :

For Time :

1km Weighted Run 10/6 Vest/Medball/Ballslam

*8min Cap.

 

Home WOD:

Warm Up :

6min EMOM :

1st – Max Shoulder Int. Ext. Rot.

2nd – Max Shin-Box

 

Strength :

6min EMOM :

1st – 45sec Max T'S

2ND – 45sec Max Sheet Row/Upright Row

6min EMOM :

1ST – 45sec Max Split Squat (L)

2ND – 45sec Max Split Squat (R)

 

Metcon :

For Time :

10-9-8-7-6-5-4-3-2-1

Chair Dips

*30 Jump Jacks B/Sets

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