WOD for Thursday, Apr 23, 2020

F.U. Corona WOD #37

A) 4 sets
20 Air Squat
1:00 Wall Sit
1:00 Rest

B) 3 sets
20 Walking Lunge
:30/side Lunge Hold
1:00 Rest

C) Ab Crusher
3-5 sets
:30 V-Hold
1:00 Cheek to Cheek
:30 Scissors

Box P 23-04-2020

STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
– Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
– Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
2) Squat Clean Thruster Warm-up x 5:00

CONDITIONING
"Firestorm"
Details there

EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.
– Use a heavier band this week

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Firestorm

In an 8:00 Window:
1000m Row
Remaining time AMRAP:
Squat Clean Thrusters @60/42.5kg

  • Score = total reps

Open Gym

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