03212020

20
Mar

03212020

Furor-19 Day 3

Warm-up
2 Rounds
10 Inch Worms
20 Lateral “Skating” Jumps (pretend you are ice skating)
30 sec Squat Hold
20 Supermans

Strength
Goblet Lunges
(using whatever weight you can find)
Forward steps, in place or walking, athlete choice
10′ EMOM
20 Alternating Reps (10/leg)

WOD
6′ AMRAP
S-Arm DB Hang Clean and Jerk: 2-4-6-8-10….
20 Double Unders or Single Unders after each set
– 2′ Rest –
6′ AMRAP
DB Snatch (alternating from floor): 2-4-6-8-10…
20 Double Unders or Single Unders after each set
*Goal is to get as far as you can in the C&J’s / Snatches.
**If you have Dumbbells, use them, if not use what you can!

Running WOD
10 Rounds of Stairs or Hill Climbing
– 5′ Rest –
2 Rounds
100m Run
50m Backward Run
150m Run
100m Backward Run
200m Run
150m Backward Run
250m Sprint to the Finish!
– 5′ Rest –

If you have access to equipment:

Strength
Push Press (based off 3 RM)
3 Reps @ 87.5%
3 Reps @ 90%
3+ Reps @ 92.5%

WOD
6′ AMRAP
S-Arm DB Hang Clean and Jerk: 2-4-6-8-10….
20 Double Unders or Single Unders after each set
– 2′ Rest –
6′ AMRAP
DB Snatch (alternating from floor): 2-4-6-8-10…
20 Double Unders or Single Unders after each set
*Goal is to get as far as you can in the C&J’s / Snatches.