Tuesday April 23, 2019

IM30

6 min AMRAP

6 box jumps

6 kb swings

6 mtin climbers 

-Rest 2 min

12 min AMRAP

12 box jumps

12 kb swings

12 mtn climbers

IM60

Workout

Running Diane

21-15-9

Deadlift 225/155

Hspu

Run 200 m

 

Strength/Core:

3×10-15 Arnold Press

After each set 10+ alternating v-ups(choose a number difficult for you)

IMBuild

Build to a heavy 5 rm hang clean(power and/or full)

Then 5 min EMOM

3 hang power cleans

100 heavy Russian KB Swings in sets of 10 

Rest as needed

Accumulate 10-20 banded glute ham raises

IMRECOVERY 

1 min Samson lunge r

1 min Samson lunge L

1 min squat stretch

2 min pigeon r

2 min pigeon L

2 min saddle

3 min seated forward fold 

Accumulate 1 min arm extended plank 

Accumulate 1 min arm extended chest up plank

Monday, April 22nd, 2019 at 8:19 pm / WODS