Friday 4.24.20

by Spearfishyoga

Friday 4.24.20

GROUP PREP

5 min cardio

1 min Jump rope (Double under practice)

With a barbell or a pvc/broomstick:

Barbell Warmup

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Overhead Press

5 Front Squat

5 Romanian Deadlift

STRENGTH

Deadlift

3 sets of 5

or

3 sets of 10 if you are using DBs or KBs

WOD

OPTION 1 (barbell):

AMRAP 15:

1 Hang Squat Clean (Rx+ 135/95)(Rx 95/65)(Fitness 65/45)

1 Thruster

30 Double Unders (Fitness – high singles)

2 Hang Squat Cleans

2 Thrusters

30 Double Unders

3 Hang Squat Cleans

3 Thrusters

30 Double Unders

…

Continue to Add (1) Rep to Movements Per Round

OPTION 2 (DB/KB or odd object):

AMRAP 15:

1 Double Dumbbell Hang Squat Clean (use a Single DB or odd object, if that is all you have)

1 Double Dumbbell Thruster

30 Jumping Jacks

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Jumping Jacks

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Jumping Jacks

…

Continue to Add (1) Rep to Movements Per Round

BODY ARMOR

3 Rounds:

Minute 1: Work

:20 Seconds Max Dumbbell Floor Press

:20 Seconds Dumbbell Hold at Extension

:20 Seconds Max Push-ups

Minute 2: Rest