6-22-20

EXTENDED WARM-UPĀ 

10 Up-Downs

300m Row (moderate)

10 Burpees

200m Row (moderate-high)

15 Med-Ball Front Squats

100m Row (high)

15 Med-Ball Thrusters (:01 pause overhead)

SKILL

EMOM 7:

Handstand Work….

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

WOD:

AMRAP x 15 MINUTES

25/20 Cal Row

20 Russian KBS (53/35)|(35/20)

15 Handstand Push-ups

(Score is Time)


HOME WOD:

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

STRENGTH

EMOM x 15 MINUTES

MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats

MIN 3 – :50 Double DB Front Rack Hold

(Score is Load)

WORKOUT

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

(Score is Round + Reps)

FINISHER

EMOM x 6 MINUTES

MIN 1 – Slow Bicycle Crunches

MIN 2 – :30 L Side Plank / :30 R Side Plank