Friday – 4/10/2020

The Workout for Friday is:

WORKOUT FROM HOME
[Force Production]
EMOM x 12 Minutes
Station 1 – Skater Jumps x 20 seconds
Station 2 – Kneeling Jump + Vertical Jump x 3 reps
Station 3 – Sprint x 25m OR Wall Supported Knee Drive x 10 sec

[Metcon]
AMRAP x 15 Minutes
-200m Run
-10 Handstand Push-Ups (Rx+ Strict)(Scale: Pike Push-Ups)
-20 V-Ups
*If you have a DB or KB, you can perform 10 single arm Shoulder-to-Overhead /arm. Sub V-Ups or T2B if you have access to a pull-up bar.

[Accessory]
Abs on Blast with Coach Troy!
*Check the video on SugarWOD

[Engine Builder]
Speed Day
6 Rounds
-Run/Machine 3:00
-Rest 1:00
*Track your total distance/cals.

PLUG AND PLAY OPTIONS
[Strength]
EMOM x 10
Back Squat x 2 reps
*Use heaviest weight across.

[Applied Strength]
EMOM x 15
-1 Pause Snatch (knee) + 1 Snatch
*Stay light and work technique.

[Metcon]
“Mary”
AMRAP x 20
-5 HSPU
-10 Alt. Pistols
-15 Pull-Ups
*Compare your score to November 20th 2019.

[Gross Conditioning]
5 Rounds for Time
-20 Cal Bike
-20 Wall Balls (20/14)(Rx+ 30/20)