WOD for Friday, Apr 17, 2020

F.U. Corona WOD #31

A) 4 Rounds:
10/side Lateral Lunges
rest 90s

B)
60-50-40-30secs of
Wall Sit
Side Plank

Rest 2:00

3:00 AMRAP
Max Reps of Sit-Ups

+

Some cooking!

Box P 17-04-2020

STRENGTH
1a) Close Grip Bench Press: 3 x 6-8. Rest 30s.
– add weight each set building to a heavy 6-8
1b) Gorilla Kettlebell Rows: 3 x 8-10 each. Rest 30s.
– Goal: 3 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows. There should be AT LEAST 1 warm-up set before starting 3 work sets.
2) Warm-up Hang Power Cleans + Push Jerks + C2B Pull-ups

CONDITIONING
5 Rounds of:
15 Hang Power Cleans (135, 95)
12 Push Jerks(135, 95)
9 C2B Pull-ups
Rest 2:00
– Goal: TOUGH pace, big sets on the Hang Power Cleans and Push Jerks, Unbroken on the C2B

COOLDOWN
Biphasic Lat Stretch x 60s each side

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