WOD for Friday, Apr 24, 2020

Box P 24-04-2020

STRENGTH
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
– perform 1 warm-up set then start adding weight
– add weight each set building to a heavy 5
– Exceed weight from last week
1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
– same weight as last week
– 1 warm-up set then all 4 work sets with one weight.
– Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

CONDITIONING
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
– Goal: Finish the work within 1:30 each round.

EXTRA CREDIT
Dumbbell Pull-overs: 4 x 10. Rest 60s.

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.

Open Gym

Make a note of your achievements in 'Open Gym'

F.U. Corona WOD #38

A)
10-9-8-7-6-5-4-3-2-1 reps of
2 Shoulder Taps + 1 Push Up = 1 rep (so first round 10 of those!)
* Between each set of Taps+Push-Up: 10 Mountain Climbers

B)
10-9-8-7-6-5-4-3-2-1 reps of
Table
Dip
L-sit

10 x (Table+Dip+L-Sit) = 1st set
9 x (Table+Dip+L-Sit) = 2nd set
…and so on! DO each set unbroken if possible!

C)
Side Planks
Accumulate 1:00-1:30

Vastaa