04102020

9
Apr

04102020

Cycle 3, Re-Test Week, Day 4
Compare to 02212020.

Warm-up
Tabata x 2 (alternating movements)
– Air Squats
– Supermans
– Box Jumps/Step Downs (sub Vertical leaps)
– Plank
Mobility
90 sec Frog Stretch

@ Home, minimal Equipment

Strength
Lunge Holds
5 Rounds (alternating EMOM)
30 – 45 sec Right Leg Lunge Hold
– Rest up to 1′ mark –
30 – 45 sec Left Leg Lunge Hold
– Rest up to 1′ mark –

WOD
For Time
100 Jumping Squats
80 Goblet Lunges, Alternating Legs 
60 DB/KB Snatch
40 Sit-ups
20 Hand Release Push-ups

Extra Core Work
5 x 10 V-Ups

@ Home, with Equipment

Strength
Back Squat (12′ Cap)
Find 3 RM
*Form over weight!

Met-Con
For Time (30′ Cap)
100 Box Jumps (24/20″)
80 Step Ups w/ 1-DB (50/35#) 
60 DB Snatch (50/35#)
40 Toes to Bar
20 Strict HSPU