WOD for Thursday, Apr 30, 2020

F.U. Corona WOD #44

3-5 rounds
20 x Reverse Lunges (10 per leg)
10 x Split Jumps (5 per leg)
20s-50s Lunge hold per leg
There is no rest between the movements, but after each round there is a rest of 1:30min-2min

Then
Finisher
50-100 x Crunches
+
Side Plank :40-1:40 (accumulate)

Box P 30-04-2020

STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 3 @85% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
– Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.

CONDITIONING
"Kiss the Sky"
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
– After 3RFT is complete REST 6:00 and then complete this workout again
*Score = 1st time
– Goal: HARD effort, with unbroken DB Front Squats. Less than 60s drop off from 1st time to 2nd time through the workout.

EXTRA CREDIT
Barbell Glute Hip Thrusts with an empty barbell: 100 Reps for a burn!

COOLDOWN
– World's Greatest Stretch x 20-30s each pose
– Parasympathetic Breathing x 2:00

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa