HomeWod Week 6-11.o4.20

Day 1

Warm up

3 Rounds
30″ Skip
30″ Lunges
30″ Burpees

Workout 1 Support Your Local Box

10′ AMRAP
10 Squat
9 DB Snatch Right Arm 22,5/15
10 Push Ups
9 DB Snatch Left Arm 22,5/15

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Day 2

Warm Ups

3 Rounds
5 Wolkout
10 Jumping Jack
20 Mountain Climb

Midline

3 Set of
20″ L Sit
20″ Hollow Body Scissor Kicks
20″ Single Leg Plank

MetCon

“Marguerita”

50 Rounds For Time
1 Burpee
1 Push
1 Jumping Jack
1 Sit Up
1 Handstand

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Day 3

Warm up

10′ Alternating EMOM
1: 10 Squats + 5 Push ups
2: 10 Shoulder Tap + 5 Dow Dog To Toe Touch

Intervall
4 x 5′ AMRAP – Rest 2:30″

5′ AMRAP
10 Alt. Single Arm Squat Clean
15 Sit Ups
20 DU

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Day 4 Rest

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Day 5

Warm up

5′ AMRAP
10+10 Bird Dog Knee To Elbow
10 Sit Ups
10 Back Hipers

Strength

3 Set Of
10 Pendlay Row
10 KB Jefferson Curl
Rest 1:30″

MetCon

15′ AMRAP
3-6-9-12..ecc
Push Ups
Strict Pull Ups/Table Pull Ups
V-Ups
KB Swings/Glute Bridge

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Day 6

Warm up

3 Rounds
10 Pvc Pass
10 Sidelyng External Rotation
10 Pike Shoulder Tap

Gymnastic

10′ Accumulation
Strict HSPU

MetCon

For Time
100 Alt. DB/KB C&J
OTM – 5 Burbees Over DB