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Wednesday 04.08.2020

POSTED ON April 7, 2020

Wednesday | 04.08.2020

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Warm Up:
20 seal jumping jacks
10 scap push ups
30ft walking lunge with a twist
Complete 4 rounds
 
Foundation:
A1.) Prisoner Good Mornings or Light Weight Good Mornings
4 sets of 8-12 @3131; rest :45
 
A2.) Lateral Box Step Ups 4 sets of 8/8 (with weight if possible); rest :60
WOD:
100ft heavy farmers carry (use whatever you have available)
10 hang power cleans (use a backpack if available)
5 Rounds for time
*Suggested use a backpack loaded, dumbbells if you have them or a barbell.
 
Suggested weights:
RX (Level 1): 115/85
Intermediate (Level 2): 95/65
Beginner (Level 3): 75/55
 
ROMWOD Session:
2min thread the needle L/R
2min pigeon stretch L/R
5min standing straddle
2min seal stretch
2min standing forward fold stretch
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