220620

יוני 20, 2020
220620

Warm Up :
6min AMRAP :
10 Quadruped Thoracic Rot. 5/5
10 Side Plank Hip Raises 5/5
10 Glute Bridges

Empty Bar Power Clean & Barbell Cycle Warmup By Coach :

1×5 Jump And Land
1×5 Tall Muscle Clean
1×5 High Hang High Pull
1×5 High Hang Power Clean
1×5 Hang High Pull
1×5 Hang Power Clean
1X5 Front Squats (3sec Pause)

WL :
Complex :
2 Hang Power Cleans & 2 Front Squats
10 Minute Clock To Complete :
2 Sets 6.5 RPE
2 Sets 7.5 RPE
1 Set 8 RPE
1 Set 8.5 RPE
1 Set 9 RPE

Metcon :

In Couples,For Time (IGUG) :

60 Reverse Lunge WB Shots 10/6
60 DB Floor Press 22.5/15
60 Sandbag G2S 40/20
60 Box Jumps

Home WOD:

Warm Up : 5min AMRAP :

5 Qudaruped Rotation (Each)

8 No Weight OHS

Strength : 12min Volume Acc. :

10 Pulse Squats – Try To Go Heavy

8 Single Arm Bent Row (Each)

15 Biceps Curls (Squeeze Hard!)

Metcon : 10min AMRAP :

6 Sheet Row

12 Push Ups

16 Alt. Reverse Lunges

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