WOD for Monday, Apr 20, 2020

F.U. Corona WOD #34

A) Tempo Cossack Squat
5 x 5/side @ 5210 tempo; rest 1:00

5 seconds down
2 seconds in the bottom holding
1 second to come up
0 seconds resting at the top

B) Tempo Tippy Toe Squat
3 x 6-8 @ 5210; rest 1:00

C) Lunge into Heel Kick
3 x 10-15/side; rest 1-2mins

D) Deadbugs
3 x 5/side

Here's a more colourful version of that heel kick exercise

Box P 20-04-2020

STRENGTH
Front Squat: 6 sets to work up to a 5RM. Rest 2:00
– Beginner: 2 warm-up sets to get to a challenging weight for 5 x 5
– Goal: With great mechanics, try to beat your 6RM by 10% or more.

CONDITIONING
"Damage Plan"
5 Rounds for time:
20 Power Cleans (115, 75)
20 Goblet Reverse Lunges (total)(53, 35)
20 Kettlebell Bent Over Rows (total) (53, 35)
– Goal: Uncomfortable, barely sustainable pace for 4 rounds with less than 30s drop off from fastest to slowest round.
15:00 Time Cap

EXTRA CREDIT
1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Glute Hip Thrust – Bodyweight: 3 x 10. Rest 60s.
– squeeze top of each rep for a 1 one thousand.

COOLDOWN
45 Degree Biphasic Hip-Flexor Stretch x 60s each side.

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa