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WOD March 20, 2020 (Friday)

Gym Workout

Warm up: 12 Min EMOM
Odd: 5 Back Squat 155/225
Even: 5 Devil’s Press
*If possible add 1 rep to each segment each round. i.e round 1=5 Back Squat and 5 Devil’s Press, round 2= 6 Back Squat and 5 Devil’s Press
*Due to COVID-19 precautions it is ok to skip the burpee portion of the Devil’s Press

WOD: 3 RFT
100Ft Cross Carry 35/50
50 DU
100Ft Waiters Carry + Front Rack
25 Goblet Squat

https://www.youtube.com/watch?v=C115vIw7MZ8

Home Workout

Warm up: 12 x EMOM
Even: Weighted Squat
Odd: Devil’s Press or Burpee+2 Air Squat
*use a backpack to put weights in, other options are weight vested workout, and DB
*Work for entire minute, score is total reps.

WOD: 3 RFT
:30 sec out and :30 sec back Farmer’s Carry
50 DU/ 50 SU/ 25 Squat Jumps
:30 sec out and :30 sec back Farmer’s Carry
25 Weighted Front Squat (use household object or DB/KB if available)

 

 

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