Wednesday 19/02/20
A. WARM-UP x3
-x20 scissor swings
-x20 shoulder openers
-x10+x10 hamstring floss
-x10 scorpions
-x20 high knees
B. EMOM FOR 6MINS
min1: x8+x8 single leg KB DLs
min2: x20 banded glute bridges
C. E1.5M FOR 12MINS – DLs
sets1-3: x4 @75%
sets4-6: x2 @85%
set7: x1 @95%
set8: x1 @100+%
C. WOD – FOR TIME
200m run
15 DLs
200m run
10 hang power cleans
200m run
5 shoulder2OH
(RX: 85/50kg, Sc: 50/35kg, Beg: 35/20kg)
Time cap: 10mins
METCON
A. WARM-UP x3
-x20 scissor swings
-x20 shoulder openers
-x10 side lunges
-x10 jumping jacks
B. EMOM FOR 10MINS (5 sets)
min1: x8+x8 single leg KB DLs
min2: x20 banded glute bridges
C. WOD – 10 rounds FOR TIME
60m run
15 KB DLs
60m run
10 heavy russian swings (same KB)