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Friday 12/04/19

Friday 12/04/19

A. WARM-UP x3

-x20 scissor swings

-x10+x10 leg swings

-x10 side lunges

-x10 front lunges + OH reach

-x5 tuck jumps

 

B. EMOM FOR 6MINS

min1: x20 V-ups

min2: x4-5 dragon flags

 

C. EMOM FOR 6MINS

x2 cleans (BOTC)

 

D. 4SETS – 30sec ON + 15sec rest

max reps: hang power cleans

 

E. WOD – AMRAP 6MINS

5 pull ups

10 jumping lunges

15 KB swings

 

6:10 class

A. WARM-UP x3

same except tuck jumps

B. SAME EMOM 6MINS EXCEPT (flags substitute with russian twists with wallballs)

C. E2M FOR 24MINS

-x12cal ski-erg

-x30 KB swings

-x20 TRX row + x20 TRX reverse lunges

 

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