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Monday Home/Virtual WOD 05.18.2020

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Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Squat Option Monday

Against a 15:00 clock complete one of the following lifting sessions assignments.

Back Squat 5-5-5-5-5
(Warm-up to working weight for five sets, heavy to 75% if possible)

Front Squat 3-3-3-3-3
(Warm-up to working weight for five sets, heavy to 75% if possible)

Dumbbell/Goblet Reverse Lunge Sets 10-10-10-10-10 reps per leg
(Warm-up to working weight to start and Build to heaviest weight possible across sets)

Post training results to comments.

“Helenesque”
3 Rounds for time of
75 x Double-unders
21 x American KB Swings (24/16kg)
12 x Pull-ups

Post scores to comments.

Samy Daghir

3 thoughts on “Monday Home/Virtual WOD 05.18.2020

  1. Back Squat: 85kg/187#
    Helenesque: 10:41 with jumping jacks subbed for double-unders and body rows for pull-ups.

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