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Thursday 05.21.2020

POSTED ON May 20, 2020

Thursday | 05.21.2020

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Warm Up:
30ft Samson lunge
5/5 front scale
6 light weight dumbbell snatch
6 light weight devils press
X3
 
Foundation: (15-20min)
A1.) Double Kettlebell Front Rack Step Up 3 sets 8/8; rest :60
A2.) Handstand hold :30/:45; rest :30/:30
A3.) Tall Box Jump step down 3-5; rest :60
WOD: (Energy System Priority)
25ft left 25ft right single arm overhead lunge
12 alt. single arm devils press
8 handstand push ups to deficit
Complete 4 sets; rest 1:30 between
(record slowest time)
*Scale movements based of what coaches suggest
 
RX (Level 1): 50/35lbs single dumbbell, 6in/4in deficit
 
Intermediate (Level 2) 35/20 single dumbbell, 4in/2in deficit
 
Beginner (Level 3) 35/20 single dumbbell, regular handstand push up or 15 hand release push ups
 
ROMWOD: Complete 3 rounds
:20/:20 starfish plank
10 Cuban press
:45/:45 Jane Fonda hold
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