JUNE 15, 2020

FitHome WOD

General Warm Up

10 Inch Worms with Push up

10 Squats with T-spine Twist

10 Reverse Burpees

Y, W, T, O - Shoulder warm up

Workout

4 sets for quality ( 8-10 min cap)

5 Object Strict Press

5 Object Push Press

5 Object Push Jerk

TEMPO 20X2**

*Finish all 3 movements before switching arms, go straight into the second arm.

**TEMPO:

2s negative/ eccentric

0s pause on shoulder

x fast press

2s pause overhead

For Quality:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Unbroken Weighted Squats

w/ 30 sec wall sit between sets (weighted if you can)

Extra

Accumulate

120 sec arch hold

120 sec hollow hold

60 V-ups

60 sec push up hold (at 1/2 push up)

Partition however you would like

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BUILT WOD

1. Strength

Strict Press 5x3 @80-90%

First and last sets must be at 80%

2. Conditioning

For Time

Row 60/45 Calories

80' HS Walk (40 out, 40 back)

20 Burpee Box Jumps 36/20”