WOD for Monday, Apr 06, 2020

F.U. Corona WOD #20

A1) Hand Release Push-Ups / Push-Ups
4×15, Rest 60s
A2) Table Row
4×10, Rest 60s

*Scaling
A1) – Push-Ups to bench, Slow Negative Push-Ups 4×5
A2) Bent Legs

B) 15:00 AMRAP
40 Russian Twist
10 Cobra
10 Plank Walk
40 Ground To Overhead

Open Gym

Make a note of your achievements in 'Open Gym'

Box P 06-04-2020

STRENGTH
1) Back Squat: 5-4-3-2-1+. Rest 2:00
– Goal: #5 PR over 8-10 sets with 3-4 reps over 90%. Plan your jumps strategically.

2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds

CONDITIONING
"Jim Beam"
Notes There

EXTRA CREDIT
Barbell Glute Bridges: 4 x 10. Rest 60s.

COOLDOWN
– Foam Roll Quads x 60s each side
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side

Jim Beam

For time:
9-15-21
Thrusters @ 42.5/30kg
Bar Facing Burpees

  • 9:00 Time Cap

Vastaa