WOD23042020 , THURSDAY

HOME WORKOUT

TASK 1: WARM UP

3-Minutes EMOM

80% Burpees

Note : Average Burpees From last Test multiply by 80%

Example : 17 Burpees x 80% = 14 Burpees

Or work 40 Seconds : Rest 20 Seconds

TASK 2 : CONDITIONING

Option 1 : One person

AMRAP 90 Seconds : Rest 90 Seconds

7 Single Arm DB Hang Power clean (R)

5 plyo Push Up / H.R Push up

7 Single Arm DB Hang Power clean (L)

Amrap Remaining Time:

Air squats ( Accumulate 200 Air Squats )

Option 2 : Two person

I GO YOU GO

. Partner 1: will AMRAP 90 Seconds while partner 2 Rest , Then Switch

7 Single Arm DB Hang Power clean (R)

5 plyo Push Up / H.R Push up

7 Single Arm DB Hang Power clean (L)

Amrap Remaining Time:

Air squats ( Accumulate 400 Air Squats )

TASK 3 : ACCESSORIES

15/ Side seated knee Extension + 30 Seconds Isometric on Knee Extension position

X 3 Rounds