MAY 23, 2020

FitHome WOD

General Warm Up

50 Jumping Jacks / Seal Jacks

10 Shoulder Taps

10 Bird Dogs

10 Cat - Cows

10 Up downs

Workout

AMRAP 3 minutes

10 Tricep Dips/ OH Tricep Extension

10 Bicep Curls

Rest 1 minutes

AMRAP 4 minutes

35 DU’s / 50 Singles

10 Single DB Hang Cleans (5 per side)

Rest 2 minutes

AMRAP 5 minutes

10 Thrusters

10 Burpees

Rest 3 minutes

AMRAP 4

35 DU’s / 50 Singles

10 Single DB Hang Cleans (5 per side)

Rest 2 minutes

AMRAP 3

10 Tricep Dips/ OH Tricep Extension

10 Bicep Curls

*WOD is 27 minutes

Extra

Accumulate 5 minutes in a wall sit.

Inferno

Warm up

3x Inch flow/side

3x Inch worm to push up +1/ round

30s squat hold OH position

8/side Tension deadbug

5 reverse burpees 

B1 AMRAP8

1+1/ round DB Complex (Deadlift/clean/thruster)

2+2/round burpee

3+3/round mtn climber/side

S1 E2MOM x4

6/side Single leg hip thrust

8/side A frame toe tap

10 push ups

12 Superman

B2 AMRAP 7

10/side weighted reverse lunge

10/side push press

10/side Russian twist

S2 For time

Swole Saturday

25-20-15-10-5

Curls 

OH tricep extensions / Dips