140520

מאי 9, 2020
140520

Warm Up :
2-3 Rounds :
8 Pallof Press (Each)
20m Bear Crawl
20sec Goblet Hold 30min Clock :
0:00 – 10:00 AMRAP :
20 Hang Muscle Cleans 30/20
20 No-Push Up Burpees
10:00 – 12:00 REST
12:00 – 20:00 AMRAP :
"Rowing Cindy"
5 Ring Rows
10 Push Ups
15 Air Squats
20:00 – 28:00 For Time :
1km Weighted Run 10/6 Vest/Medball/Ballslam

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 :
42-30-18
Alt. Goblet Lunges 24/16
21-15-9
HSPU/Pike/Push Ups

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