Thursday March 18, 2020

March 18, 2020

 

HOME WOD (conditioning)

10 cardio run/ jog/ walk or use any equipment like bikes, towers, ellipticals, treadmills etc. 
50 alternating single arm toe touch 
8 min cardio 
40 alternating single arm toe touch 
6 min cardio 
30 alternating single arm toe touch 
4 min cardio 
20 alternating single
arm toe touch 

Core accessory work 
8 min amrap 
2 Russian twists 
2 sit ups to OH press
4 Russian twists 
4 sit ups to OH press 
Keep adding 2 reps until the 8 min are over

20 elbow plank to Superman plank (10/10)
20 half kneeling kB chop (10/10) 
3-4 rds 

All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

 

Full gym WOD 
EMOMx24 

1- Max bench press 185/95
2- 200 mts run 
3- Max pull ups 
4- Max bench press 
5- Max dubs 
6- Max pull ups 
7- Max bench press 
8- 200 mts run 
9- Max pull ups 
10- Max bench press 
11- Max dubs 
12- Max pull ups 

Accessory 
200 sit ups

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