23
Apr
Friday
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
20 Alt. Shoulder Taps
10 Alt. Step-ups or 10 Alt. Reverse Lunges
into…
2 ROUNDS
30 Single Unders
5/5 SA DB Deadlifts
5/5 SA DB Swings
5/5 SA DB BOR
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders
(No Measure)
Strength – HOME
Metcon (No Measure)
STRENGTH
EMOM x 9 MINUTES
MIN 1 – :40 SA DB OH Hold (R)
MIN 2 – :40 SA DB OH Hold (L)
MIN 3 – :40 Double Unders
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12 MINUTES
100m DB Suitcase Carry
15 DBL DB Deadlifts
50 Double Unders
(Score is Rounds + Reps)