WOD for Thursday, Mar 26, 2020

F.U. Corona WOD #09

A) 5 x 5 Tuck Jump with soft landing; rest as needed

B) 10:00 AMRAP
10 Cossack Squat (total)
20 Russian Twist (total)
'Good Effort' Handstand Hold

Open Gym

Make a note of your achievements in 'Open Gym'

Strength 26-03-2020

Box Squat: 6 x 4 @60% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– These are SPEED/Technique sets – weight should be heavy enough to feel but light enough to move perfectly with.
– Goal: 6 work sets that look pristine and where weights are moving fast. Make sure NOT to sit back TOO far on the box.

Conditioning 26-03-2020

4 Rounds:
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings @32/24
15 DB Thrusters @50/35lbs
Rest 2:00

  • Goal: Hard efforts
  • UB for ALL movements.

Extra Credit 26-03-2020

X-Band Walks + Goodmornings: 5 steps right + 5 steps left + 5 Goodmornings x 5:00 AMRAP.
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

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