Friyay 5.1.20 (At Home Workout)

April 30, 2020

 

 

 

 

QOD: If you could live in a television show, what show would it be?

 

Mob:  7m AMRAP 

Run/Row/Bike 200m/10 Burpees 

PVC Hip Hinge x5e 

Alt BW V-Ups x10e 

 

Strength: Deadlift Tech 

5 rounds: 

If you have a BB: 

5x3 @ Same Weight + 30-45s Plank 

 

If you have DB/KB:

5x15 DB or KB Swings + 30-45s Plank 

 

BW Version: 

5x30s Mt Climbers + 30-45s Plank 

 

WOD: 3 Rounds For Time (RFT) 

15 BB Snatch/Alt DB/KB Snatch/Backpack Swing 

400m Run/Row/Bike (30/20)/20 Burpees 

15 DB Weighted Situps/Backpack Situps

 

 Modifications

  1. BB Snatch - Alt DB or KB Snatch - Backpack Swing 

  2. Run - Row - Bike (30/20) - Burpees

  3. DB Weighted Situp - Backpack Situps - BW Situps 

 

Optional Post Workout: 

Strength: 3-4 rounds

Rower Ham Curl or SB Ham Curl x20 

SB Mt Climbers/Knee to Elbow Mt Climbers x10e 

DB/KB 1 Arm Row x10e

 

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