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Friday 14/02/20

Friday 14/02/20

A. WARM-UP x3

-x20 shoulder openers

-x10 side lunges

-x5 inchworm push ups

-x20 mountain climbers

-30sec hang from bar

 

B. EMOM FOR 6MINS

min1: x20 tuck ups

min2: x15 candlestick abs

 

C. WOD

(i) AMRAP 5MINS (0:00-5:00)

10/7cal bike

8 pull ups

 

rest 2mins

 

(ii) AMRAP 5MINS (7:00-12:00)

6 front squats (RX: 80/50kg, Sc: 50/35kg, Beg: 35/20kg)

12 push ups

 

rest 2mins

 

(iii) AMRAP 5MINS (14:00-21:00)

10 DLs (same weight)

6 burpees over the barbell

 

 

 

METCON

A. WARM-UP x3

-x20 shoulder openers

-x10 side lunges

-x5 inchworm push ups

-x20 mountain climbers

 

B. EMOM FOR 6MINS

min1: x20 knee tucks

min2: x15 candlestick abs

 

C. WOD

(i) AMRAP 5MINS (0:00-5:00)

7cal bike

16 TRX rows

 

rest 2mins

 

(ii) AMRAP 5MINS (7:00-12:00)

12 DB front squats (1DB)

12 push ups

 

rest 2mins

 

(iii) AMRAP 5MINS (14:00-21:00)

10 DLs (2 KBs)

6 burpees 

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