Friday – 5/8/2020

The Workout for Friday is:

WORKOUT FROM HOME
[Force Production]
Depth Jump
5 Sets of 3 Reps
*Rest 90 seconds between sets

[Metcon]
*Check SugarWOD.

[Accessory]
Every 90 seconds, for 10 Rounds
-20 Russian KB Swings (70/55) OR Fire Hydrants (10/side)
*If you do Fire Hydrants, perform all 10 reps on one side before switching. Also make sure you get a good squeeze/hold at the top. Really get that booty juicy! 🙂

[Engine Builder]
*Check SugarWOD.

PLUG AND PLAY
[Applied Strength]
Every 2:00 for 14:00, complete the following complex:
-1 Low Hang Squat Snatch (below knee)
-1 Hang Squat Snatch (just above knee)
-1 High Hang Squat Snatch (hip crease)

[Metcon]
6 Rounds
-250m Row
-50 Double-Unders
-15 Thrusters (95/65)
-Rest 1:00
Time Cap = 30 minutes

[Strength]
Every 60 seconds, for 10 minutes (10 sets)
-Deadlift x 3 reps

[Tune]
For Quality
-50 Push-Ups
-40 Box Jumps (24/20″)
-30 Straight Leg Sit-Ups
-40 Push-Ups
-30 Box Jumps
-20 Straight Leg Sit-Ups
Time Cap = 10 minutes.

[Engine Builder]
*Check SugarWOD.