03252020

24
Mar

03252020

Furor-19, Week 2, Day 3

Warm-up
9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
Mobility
1′ per Side, Twisted Supine Stretch

Strength
Dumbbell or KB Squat Snatch + Overhead Squat
10′ EMOM
2 Squat Snatch + 5 OHS (Right Arm)
2 Squat Snatch + 5 OHS (Left Arm)
*You may need to power snatch the weight to overhead position, then do an overhead squat. This is ok. This also may be very difficult for some to have the mobility required. If you cannot safely get into the squat, then only do the power snatch with a slight squat to a chair.
**If you do not have equipment, use a broom or some kind of pole and practice OHS position (10 reps EMOM).

WOD
For Time:
100 Air Squats
400m Run (or run 1′ out/back)
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
*If you have a vest, wear it!

Extra Work
3 Rounds
Max Duration Single Leg Lunge Hold, right leg forward
– Rest 30 sec-
Max Duration Single Leg Lunge Hold, left leg forward
– Rest 1′ –

If you have equipment

Strength/Oly
Snatch
7×1 @ 90%+
*Start at 90% and if it feels good, add weight! Give yourself 90 sec between reps.

WOD
For Time:
100 Air Squats
400m Run (or run 1′ out/back)
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
*If you have a vest, wear it!