Sunday 5.17

Sunday 5.17
Sunday 5.17


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Muscle Group:


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Categories:

Equipment:


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WARM-UP

3-4 Rounds, Increasing Effort Each Round

100m Run

10 Alt. Box Step Ups > Box Jumps (at halfway point)

10 Wide Grip Behind Neck Push Press w/Barbell

5 Jumping Air Squats

WORKOUT
FOR TIME

40 Wall Balls (20/14)

40 Pull-ups

40 Push-ups

40 Power Snatch (95/65)
40 Box Jumps (24/20)
Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs

FINISHER
3 ROUNDS FOR QUALITY
1:00 Wall Sit

1:00 Glute Bridge
*No Rest Between Minutes

Home WOD

WARM-UP

AMRAP x 2 MINUTES

5 Inch Worms + Push-Up

5 Cal Bike or 30 Jumping Jacks
10 Alt. Groiners
Into…
AMRAP x 2 MINUTES

5 Burpees

5 Cal Bike or 30 Mountain Climbers

10 Lunges

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 12 DB Front Rack Split Squats (R)

MIN 2 – 12 DB Front Rack Split Squats (L)

MIN 3 – :40 Plank Hold

WORKOUT Every 2:30 FOR 5 SETS
50 Double Unders
16 DB Reverse Lunges

Photo Gallery