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