290620

יוני 27, 2020
290620

Warm Up :
6min AMRAP :
20sec Stand On One Leg (Each)
10 Cat Cows
10 Bird-Dog 5/5

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 Heavy Complex

Metcon :
12min Of 45sec ON,15sec OFF :
1st – Max Step Ups
2nd – Max G2OH 20/10
3RD – Max Ball Slams
4th – Max UB T2B

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 : 10-14min EMOM :

1st – Max Sheet Row

2nd – Max Step-Ups

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