Friday – 210514

Friday – 210514

SWOD

Deadlift
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time.

WOD

For time:
50 Clean & Jerk (155/105)

*complete 5 Abmat Sit Ups at the start of each minute
**when the 50 reps are completed, ride bike or row at a moderate pace until the clock reaches 20:00

……….

BURN

Warmup: Jumping Jacks/Plank Jacks

For time (25 min cap):
100 Russian Twist
90 OH Lunges
80 Ring Bicep Curl or DB Curl
70 Ring Tricep Press or DB Extensions
60 Plate or DB Steering Wheels
50 Ball Over Shoulders/Wood Chops
40 DB Front Squats
10 Ab Part Getups (per leg)
20 Burpee Box Jumps
10 Part Getups (per leg)

*Every 2 minutes do 5 Tuck Jumps (or 10 Jumpimg Jacks, Toe Touches, etc.)

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