04182020

17
Apr

04182020

Furor-19 Cycle 1, Test Week, Day 5

Warm-up
3 Rounds
50′ Athletic Stance Slide to Right
50′ Athletic Stance Slide to Left
10 Spidermans
10 Slow KB RDL’s
10 PVC OHS

Mobility
90 sec Frog Stretch

Strength
Minimal Equipment
Burpee + Deadlift
w/ 1 or 2 DB’s/KB’s
3′ AMRAP
*Do a burpee, then deadlift whatever weight/object you have on the way up to a full standing position (no need to jump for this burpee). Then lower the weight back to ground and continue with burpee. Record total number of reps and weight used.

With Equipment
Deadlift
Find 3 RM (T&G)

Support Your Local Box WOD
WOD #3 Workout Description
For Time (20′ Cap):
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box
*Scaled: If you do not have 2 DBs/KBs do the Deadlifts with one. The step-ups are without DBs/KBs.
**The AbMat sit-ups for Rx: we cannot pull our hands back behind our heads like usual. Hands start down over waist. We are to pull torso to seated position with as little momentum as possible.
>Make it tough and have fun with it! Every scalable option you could imagine, including weights. If you need help with changing any of the movements, let us know.

Extra WOD’s
Minimal Equipment (Extra WOD)
For Time
50-40-30-20-10
Air Squats
KB/DB Swings (53/35#)

With Equipment (Extra WOD)
5 RFT
400/350m Row
9 Power Cleans (155/105#)
6 Muscle Ups
– 3′ Rest –

Extra Work
EW#1
Seated DB/KB Curl + Presses
4 x 10 Curl + Presses

EW#2
Pull-ups
Every 2′ for 10′
Max set of strict Pull-ups