WOD for Monday, Apr 13, 2020

F.U. Corona WOD #27

A) Wide Grip Negative Push-Ups
5 x 5, Rest 90s

B) 5 Rounds, go every 3:00
5/side Superman Waves
10 Shoulder Tap Burpees

+

Useless Skill #06

Open Gym

Make a note of your achievements in 'Open Gym'

Box P 13-04-2020

STRENGTH
Power Clean: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Build over 10 sets to a #5+ PR.
– Sets should look like 3-3-2-2-1-1-1…

CONDITIONING
"J-WOW"
For time:
30 Power Cleans (155, 105)
20 Burpee Box Jumps Overs (24, 20)
10 Front Squats (155, 105)
20 Burpee Box Jumps Overs
– Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
7:00 Time Cap

EXTRA CREDIT
Barbell Glute Bridges: 4 x 10. Rest 60s.
– heavier than last week.

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

Vastaa