03302020
Furor-19, Week 3, Day 1
Warm-up
2′ AMRAP x 3 Rounds
20 Push-ups
Single Unders or Double Unders
Mobility
20 Leg Swings (front to back, ea. side)
1′ Pigeon Stretch (ea. side)
Skill Work
7′ to work on Double Unders
WOD
Every 3′ for 30′
10 Burpees
10 Sumo Deadlift High Pull’s (KB, DB, or Barbell) (5/arm if using KB/DB)
30 DU’s/SU’s/Lateral Line Hops
*Rest Remainder
Extra Core Work
5 Rounds
1′ Superman Hold
– Rest as needed –
If you have equipment
Strength/Oly
Tall Clean Warm-up (empty BB), 4 reps ea. position
4 Hang Squat Cleans + 4 Jerks
(Shoulders in front of bar, then into power position!)
then,
Clean & Jerk
Every 2′ for 12′
1 C&J @ 70 – 85%
*This is deload week, do not go over 85%!!!!
WOD
Every 3′ for 30′
10 Burpees
10 Sumo Deadlift High Pull’s (95/65#)
30 DU’s/SU’s
*Rest Remainder