25. April 2021
Apr
25
Home WoD – 20210425
Warm-up
Warm-up
3 rds
– 10 Muscle Hang Clean High Pulls @PVC
– 10 Good Mornings (weighted or banded)
– 10 Sumo Deadlift High Pulls @PVC
– 10 Burpees
1 min rest betweed rds
– 10 Muscle Hang Clean High Pulls @PVC
– 10 Good Mornings (weighted or banded)
– 10 Sumo Deadlift High Pulls @PVC
– 10 Burpees
1 min rest betweed rds
Mobility
Strength
E2’30"MO2’30M x 5 (12 min 30 sec in Total)
– 8 Bent-over-Rows (1 sec hold on top)
directly into
– 45 sec Front Rack Hold (both arms) or Single Arm Overhead Hold (one arm)
– 8 Bent-over-Rows (1 sec hold on top)
directly into
– 45 sec Front Rack Hold (both arms) or Single Arm Overhead Hold (one arm)
EMOM 12 (4 rds)
– 10 Single Arm Upright Rows e/s DB/KB/Banded
– 10 Single Arm Front Raises e/s DB/KB/Banded
– 10 Single Arm Lateral Raises e/s DB/KB/Banded
Workout
Metcon (Time)
4 rds (TC 5)
– 40 Double-Tap Jumps
– 4 Odd-Object Power Cleans
– 4 Burpees
30 sec rest between rds
– 40 Double-Tap Jumps
– 4 Odd-Object Power Cleans
– 4 Burpees
30 sec rest between rds
– 45 sec Internal Shoulder Rotation Stretch
– 45 sec External Shoulder Rotation Stretch @PVC