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Monday 05.11.2020

POSTED ON May 10, 2020

Monday | 05.11.2020

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Warm Up:
5 dips
5 dip drive
5 dip drive dips
5 push jerks
X2-3 sets
 
Strength:
A. Push Jerk 4 sets of 5 @12×1; rest 2-3min *pause is in the dip rest 2-3min
 
WOD: “Thor”
10min AMRAP
 
RX (Level 1)
12 hang dumbbell squat cleans 50/35
9 handstand push ups
7 burpees
Intermediate (Level 2)
12 hang dumbbell squat cleans 35/20
9 handstand push ups to ab mat
7 burpees
 
Beginner (Level 3)
12 hang dumbbell squat cleans 35/20
9 handstand push ups to a 5 inch riser or DB Z-press
7 burpees
 
ROMWOD:
2 rounds for Quality
10/10 Jane Fonda’s
2min puppy dogs
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