03272020

26
Mar

03272020

Furor-19, Week 2, Day 4

Warm-up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
10 Spidermans
Mobility
1′ Frog Stretch
1′ Sumo Squat Hold

Strength
Wall Squat
10′ EMOM
30 sec Wall Squat
*Get Parallel! Don’t cheat!
**If 30 sec is not achievable, scale as appropriate, just maintain the depth.

WOD
For Time
30-20-10
Goblet Lunge Steps (in-place)
1-Arm KB/DB Push Presses (15/arm)
1-Arm KB/DB Row (15/arm)
Lateral Hops over the KB/DB (1 rep per hop)

Extra Work
1 mile walk with a family member

If you have equipment

Strength
Back Squat (based off of 3 RM)
5 reps @ 85%
5 reps @ 87.5%
4 reps @ 90%
3+ reps @ 92.5%

WOD
For Time
30-20-10
In-Place Front Rack Lunge Steps (95/65#)
Shoulder-to-Overhead (95/65#)
Pull-ups (sub. Barbell Bent Over Rows)
Double Unders