F.U. Corona WOD #19
10:00 AMRAP
2 Wall Climbs
10 Jump Lunges
5/side Single Leg Cross Body RDL
Rest 3 minutes
5:00 AMRAP
Burpees
Open Gym
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Box P 05-04-2020
CONDITIONING
For time:
1K Bike
2:00 – Max 100 ft. Crossbody Carry (53, 35)
500M Row
2:00 – Max 100 ft. Front Rack Carry (53, 35)
750M Bike
2:00 – Max 100 ft. Double KB Overhead Carry(53, 35)
750M Row
2:00 – Max 100 ft. Crossbody Carry
500M Bike
2:00 – Max 100 ft. Front Rack Carry
1K Row
2:00 – Max 100 ft. KB Overhead Carry
– Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries
Rx+: (70, 53)
L2: (45, 30)
L1: (35, 20)
30:00 Time cap
EXTRA CREDIT
AFAP –
40-30-20-10
SA Banded Pushdowns (reps on each arm)
Banded Hammer Curls
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.