Wednesday, March 25, 2020

With Weights & Equip.
  • Warm-Up

    • –  10 jumping jacks, 10 air squats, 10 push-ups, 20 mountain climbers, 10 v-ups or sit-ups,

    • –  To the end of your driveway/30 feet: Alt skip jumps, Frankenstein walks with toes to hands, flutter kicks and walking push-ups (just 1⁄2 way)

  • Strength

– Strict presses 5 sets x 4 1 1⁄2 reps (press to full lockout ; lower to eye

level; press to lockout lower to shoulder = 1 rep

  • 10 min AMARAP

    • –  5 HSPU MRX 2/4” rise (use towels)

    • –  10 HRPU or 15 HRPU if not doing HSPU

    • –  5 DB/KB strict press (whatever you got/ double the reps if needed)

    • –  20 S2O alternating DBs or KBs

    • –  100m run, 15 cal row (if you got one), 400 bike (an actual bike), or 20 bicycle crunches

  • Rest 2 minutes

  • For Time (4 Min cap

– The above AMRAP

Without Weights & Equip.

■ Warm-Up

  • –  10 jumping jacks, 10 air squats, 10 push-ups, 20 mountain climbers, 10 v-ups or sit-ups,

  • –  To the end of your driveway/30 feet: Alt skip jumps, Frankenstein walks with toes to hands, flutter kicks and walking push-ups (just 1⁄2 way)

    ■ Strength

  • –  Strict presses 5 sets x 8 1 1⁄2 reps (press to full lockout ; lower to eye

    level; press to lockout lower to shoulder = 1 rep

  • –  Lift odd objects: loaded suitcase, backpack full of books. Sand tubes fro Home Depot, anything around house that you can safely lift overhead

    ■ 10 min AMARAP

  • –  15 HSPU MRX 2/4” rise (use towels)

  • –  10 HRPU or 15 HRPU if not doing HSPU

  • –  5 odd object strict press (whatever you got/ double the reps if needed)

  • –  20 S2O alternating with your odd object

  • –  100m run, 15 cal row (if you got one), 400 bike (an actual bike), or 20 bicycle crunches

    ■ Rest 2 minutes

    ■ For Time (4 Min cap)

– The above AMRAP

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Note: Download GymNext Flex Timer on the App Store. Use it “Without External Display”. This is the same App we use at CFJ. For this WOD you can set an interval 10 minutes of work – 2 minutes of rest – 4 minutes of work.

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