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Wednesday 18/04/18

Wednesday 18/04/18

A. WARM-UP x3

-x10+x10 arm circles

-x3 inchworm push ups

-x10 cossack squats

-x10 downward dog to cobra

-x10 banded pull downs

 

B. EMOM FOR 6MINS

min1: 40sec weighted wall sit

min2: x30 bear crawl position hands wall/floor

 

C. E2M FOR 10MINS – BACK SQUAT

x8 @65%

x6 @75%

x4 @85%

x2 @90%

x2 @90+%

 

D. WOD

(i) 3MIN AMRAP

10/7cal row

5 DB thrusters

 

1 min rest

 

(ii) 3MIN AMRAP

50 single unders

10 pull ups

 

1 min rest

 

(iii) 3MIN AMRAP

8/5 cal bike

5 DB thrusters

 

1 min rest

 

(iv) 3MIN AMRAP

50 single unders

10 pull ups

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