08 Apr, 2020
AHW 4.8.20
Metcon
Complete 3 sets of:
2 x 25ft Shuttles (down and back = 1)
10 Prone WTY Stretches
8/side Samson Stretch OH Hold (5 secs at bottom)
10/side Single Arm OH DB squat to 90 degrees
2 x 25ft Shuttles (down and back = 1)
10 Prone WTY Stretches
8/side Samson Stretch OH Hold (5 secs at bottom)
10/side Single Arm OH DB squat to 90 degrees
Metcon
AMRAP x 5 mins:
10 Jumping Jacks
10 Alternating Lunges
10 Air Squats
10 Sit Ups
10 Jumping Jacks
10 Alternating Lunges
10 Air Squats
10 Sit Ups
Complete AMRAP a little faster then a warm up pace but not full out.
United In Movement Wod #2 (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
80 Lateral Hops over the DB
60 Air Squats
40 DB Shoulder to Overhead (50/35)
80 Lateral Hops over the DB
60 Air Squats
40 DB Shoulder to Overhead (50/35)
If you have no DBs can substitute KB or perform SHoulder taps instead of S2O
Metcon
EMOM x 9 mins:
1. 45 sec Bicycle Crunches
2. 30 sec Hollow Hold
3. 45 sec Leg Lifts
1. 45 sec Bicycle Crunches
2. 30 sec Hollow Hold
3. 45 sec Leg Lifts
