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