WOD for Friday, Apr 10, 2020

F.U. Corona WOD #24

A) 4 Rounds
12-14/leg Bulgarian Split Squat
30s/side Side Plank

B) 5-8 Rounds
8/side Single Leg Glute Hip Thrust
10/side Lateral Lunges
12/side Mountain Climbers

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Box P 10-04-2020

STRENGTH
Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side – find a challenging weight and use it for all sets.
– Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

CONDITIONING
4 RFT:
2 Rope Climbs
25 Burpees
200 Meter Run
– Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
Rx+:Legless Rope Climbs

EXTRA CREDIT
Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
– Alternate positions

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Vastaa