05092020

8
May

05092020

Furor-19 Cycle 1, Week 3, Day 5

Warm-up
3 Rounds
6 Strict Toes to Bar
12/8 Calorie AAB (200m Run, 30sec out/back)
12 Duck Walk Steps
6 Empty BB or DB/KB Goblet Hold Good Mornings

Mobility
3 min Stretch your hamstrings!

Strength
Minimal Equipment
DB/KB Deadlifts
4 x 10 (ea. Arm/Leg) RDL
then, 4 supersets
10 Step-ups w/ DB/KB
10 Bridges

With Equipment
Deadlift
3 x 10 DL @ 80%
3 x 8 DL @ 85%
5 x 10 Deficit DL’s @ 60% (Stand on 45# plate)
5 x 5 RDL’s @ 60%
*Percentages based on 3RM

WOD
Minimal Equipment
WOD Option 1:
18′ AMRAP
15 Single DB/KB High Pulls
300m Run (45 sec out/back)
12 KB/DB Swings
200m Run (30 sec out/back)
9 S-arm KB Thrusters
100m Run (20 sec out/back)

WOD Option 2:
For Working Time
30-25-20-15-10-5
Burpees to 6” Target AFAP
Rest 3′ after the 30/25, then Rest 1′ after the 20/15/10.

With Equipment
WOD Option 1:
18′ AMRAP
15 Double DB Deadlifts (50/35#)
300m Run
12 Double DB Hang Power Cleans (50/35#)
200m Run
9 Double DB Thrusters (50/35#)
100m Run

WOD Option 2:
For Working Time
30-25-20-15-10-5
Burpees to 6” Target AFAP
Rest 3′ after the 30/25, then Rest 1′ after the 20/15/10.

Extra Work
EW#1
5 Supersets:
DB/KB Curls
7 – 15 Reps
DB/KB Bench Press
10 – 20 Reps

EW#2
10 Rounds
30 sec Flutter Kicks 
– 30 Rest –