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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

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