WEDNESDAY / 05-06-20

ENDURANCE

Run WOD

A. Every 3 min. X 21 min:

Run 300m AFAP

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B. For time:

Run 800m

Rest 3 min.

X 4 sets

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AB WOD

A. For time: 30/20 cals.

Rest 2 min

X 6 sets

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B. For max cals:

AB 10 min

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BARBELL CLUB

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A. Clean Start Position Hold - 5x30sec

B. Hang Clean High Pull - 4x10 from knee

C. Hang Clean - 3x10 from knee

D. Pause Narrow Stance Front Squat - 5x5 (3sec pause at the bottom)

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GYMNASTICS


A. Candlestick to Squat 5x5 (both legs)

https://www.youtube.com/watch?v=WXoNNx-uOtU


B. Single Leg Box Squat 4x8 per leg

https://www.youtube.com/watch?v=uJ4eA2wUXdw


C. Assisted Pistol 4x8 per leg

https://www.youtube.com/watch?v=un5Wbnczt9s