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Thursday 04.09.2020

POSTED ON April 8, 2020

Thursday | 04.09.2020

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Warm Up:
400m run then…
:30 plank
:30 arch
Complete 5 sets of the core work.
 
WOD:
 
Limited Equipment
10min AMRAP
100m run
10 hang dumbbell snatches 2
0 flutter kicks
-rest 5min-
10min AMRAP
10/10 single arm dumbbell push press
100ft bear crawl
-rest 5min-
10min AMRAP
8/8 single dumbbell front squats
10 handstand push ups or Piked Push ups
Total Reps
RX (Level 1): 50/35
Intermediate (Level 2): 35/20
Beginner (Level 3): 20/10
Bodyweight
10min AMRAP
100m run
50ft broad jump
20 Flutter Kicks
-rest 5min-
10min AMRAP
8/8 Seated Water Jug/Milk Jug Push Press
100ft bear crawl
-rest 5min-
10min AMRAP
15 jumping air squats
10 handstandd push ups or Piked Push ups
Total Reps
 
ROMWOD:
3min seated cross shin L/R
2min QL Stretch L/R
2min single leg forward fold
Complete 2 sets
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