19
Jun
OUT|F.I.I.T.
Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T.
Announcements
QOD
Warm-up
Warm-up (No Measure)
2 Rounds
30 Single Unders
20 Lunges
10 Air Squats
5 Pushups
Strength
Every 2 Minutes for 5 Sets
KB Sumo Squat (15 Reps)
In a Sumo Deadlift Stance (arms remain straight) raise the hips and the chest at the same time.
This is not a deadlift, drop the hips to a paralell position!
WOD
Metcon (Time)
E3MOM18
A. Station 1
10/8 Cal Row
10 AB Mat Sit Ups
5 Burpee Box Jumps
B. Station 2
20 Double Unders
10 Ring Rows
5 DB Thrusters
Try to keep each round under 2 minutes, every 3 Minutes Switch Stations.
Metcon (AMRAP – Rounds and Reps)
AMRAP10
15 Wall Balls (20/14)
10 DB Lunges
5 DB Floor Press