05232020

22
May

05232020

Furor-19 Cycle 1, Week 5, Day 5

Warm-up
4 Rounds
4 Strict Pull Ups (8 DB/KB Rows)
8 Goblet Squats
10 DB/KB Push Press (5/arm)

Mobility
3 min Stretch your hamstrings!

Strength
Minimal Equipment
150 DB/KB DL’s for time
*3 Burpees every minute on the minute including 0:00

With Equipment
Deadlift
2 x 5 DL @ 90%
3 x 5 DL @ 95%
5 x 10 S-arm/leg RDL’s (50/35#s)
*Percentages based on 3RM

WOD
Minimal Equipment
WOD Option 1:
7 RFT
200m Run
1:00 UB Handstand Hold*
3:00 Rest between rounds
*For every second you are short of a full 60-second hold, perform that many burpees before starting your rest, once the burpees are complete, the rest period starts.

WOD Option 2:
For Time
42-30-18
S-Arm DB Thrusters
S-Arm DB/KB Rows

With Equipment
WOD Option 1:
“Dumbbell Fran”
21-15-9
DB Thrusters (50/35#)
Pull Ups

Extra Work
5 Rounds
20 Supermans
20 Hollow Rocks
– Rest as Needed Between Rounds –