Workout of the day – Tuesday May 10th
Warm up
6 min AMRAP:
5 Russian baby makers
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Gymnastics
16 min alternating EMOM:
12-20 alternating pistols**
3-5 wall walks
30 sec HEADstand (tripod)
10-15 dragonfly leg raises (holding rig)
** Pistol options: Curtsy squats, single leg lateral box step down, single leg squat to object, elevated heels.
General Physical Preparedness
For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Deadlifts 205/145 lbs
** 100 double unders after each round, including last.
Time cap: 15 min
EVF360
Part A
4 stations, perform a full “Tabata” at each station before moving on to the next, with 1 min rest between “Tabata””
Station 1: American KBS 24/16 kg
Station 2: Ski erg calories
Station 3: Dumbbell floor presses 50/35 lbs
Station 4: Alternating single leg V-ups
“Tabata”: = 8 rounds of 20 sec work, 10 sec rest (4 min total)
Part B
For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Double dumbbells deadlifts 50/35 lbs
** 100 double unders after each round, including last.
Time cap: 13 min
2022 05 09