HomeWod Week 30-4.04.20

Day 1

Warm Up

3 Rounds
10 Blackburns
10 Thoracic Bridge
10 Jumping Jack

MetCon

For Time
10-20-30-40-50-60-70
Air Squats
70-60-50-40-30-20-10
DU

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Day 2

Warm Up

2 Rounds
30″ Skip
30″ Lunges
30″ Mountain Climber
30″ Dow Dog to toe touch

Midline

Tabata Glute Bridge
Tabata Sit Ups

MetCon

For Max Rounds/Reps
5-10-15-20…ecc
Goblet Squats
Push ups
10′ Time Cap

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Day 3

Warm up

6′ AMRAP
10 T’s (Bent Over)
10 Spider Lunge Push T-Frame
10 90 To 90

MetCon
6 Rounds For Time
15 Dips
12 Chair Step Up
9 Table Pull Ups

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Rest

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Day 5

Warm Up

2 Rounds
5 Wolkout
10 Squat + Thoracic Rotation
15 Zercker Good Morning

Strength

4 Set Of
12+12 Single Leg Glute Bridge
12+12 Weighted Cossack Squat
12 1-1/4 Single Arm DB Rack Squat
Rest 2′

Intevall

Every 2′ For 14′
8 Deadlifts
6 Over the Object Burpees
4 Pistols/8 Chair Pistols

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Day 6

Warm Up

10’EMOM
Odd 10 PVC Pass
Even 10 Blackburns

Strength

10′ EMOM
Strict Pull Ups
(40% of Max Strict Pull Ups)

MetCon

5 Rounds For Time
16 Back Hypers
14 Elevated Push Ups
12 Jumping Squats