Monday 20200928

Warm-up (No Measure)

2 ROUNDS

8 Step-Ups
8 Single DB Bent Over Row
16 Lateral Hops over DB

2 ROUNDS

8 Lunges
8 Frog Jumps*
8 Cossack Squats

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

Strength – Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

(No Measure)

Workout – Metcon (AMRAP – Reps)

4 SETS FOR REPS

1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 – Double DB Farmer Reverse Lunge*
1:20 – Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Cool Down – Warm-up (No Measure)

FOR QUALITY

1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
5:00 Foam Roll Quads + IT Bands

(No Measure)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *