Friday – 5/1/2020

The Workout for Friday is:

WORKOUT FROM HOME
[Force Production]
EMOM x 15 Minutes
Station 1 – Lateral Skater Jumps x 10 (quick)
Station 2 – Kneeling Jump + Vertical Jump x 3
Station 3 – Single Leg Box Jump x 3 to 5 /leg

[Metcon]
*Check SugarWOD

[Accessory]
Legendary Abs!!!
3 Sets of 15 Reps

[Engine Builder]
*Check SugarWOD.

PLUG AND PLAY
[Metcon]
For Time
-1000/800m Row
-20 Bar Muscle-Ups
-40 GHDSU
-750/600m Row
-15 Bar Muscle-Ups
-30 GHDSU
-500/400m Row
-10 Bar Muscle-Ups
-20 GHDSU
-250/200m Row
-5 Bar Muscle-Ups
-10 GHDSU

[Gross Strength]
Every 60 seconds, for 10 minutes
-Push Press x 2 reps
*Use heaviest weight across all 10 sets.

[Finisher]
Death by Thrusters + Sandbag Cleans
Minute 1 – 2 Sandbag Cleans (150/100) + 1 Thruster (165/115)
Minute 2 – 2 Sandbag Cleans + 2 Thrusters
Minute 3 – 2 Sandbag Cleans + 3 Thrusters
Continue on until failure or 10 minute Cap.

[Tune]
Good Mornings: 3 x 20 (95/65)

[Engine Builder]
*Check SugarWOD.