04042020

3
Apr

04042020

Furor-19, Week 3, Day 5
Fundraiser Games WOD #1
Scorecard and Workout Instructions

Warm-up
3 Rounds
30 Jumping Jacks
15 No Push-up Burpee
8 Hollow Rocks
Mobility
90 sec Dragon Pose (ea. Side)

Strength
Romanian Deadlifts
KB/DB or Barbell
Light weight here, looking for extension of those hamstrings and strengthening of them through that process.
9′ EMOM
11 RDL’s

Workout #1
10′ AMRAP
10 Air Squats
9 Right Arm DB/KB Snatches
10 Push-ups
9 Left Arm DB/KB Snatches
Notes for movements:
Air Squats: below parallel, arms extended, to fully standing (not leaning forward, must be standing fully)
Snatches: must touch both ends of DB, finish fully standing
Push-ups: Start in the plank, chest and thighs must touch floor before extending back up to plank, must not be snaked, remain rigid
*Scale as needed! Use appropriate weight. Sit to something (couch, chair, etc.) if you need to, and do push-ups from knees if needed.
**Have fun for 10 minutes!

Extra Work
2-mile walk with Family

If you have access to equipment:

Strength
Push Press (based off 3 RM)
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 85%