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190419

1) WARM-UP:

Stretch

Mobility: Band Lat stretch 2 x 15 sec, Iron cross x 10

2 Rounds:

200m run or 10 cals

10 x AbMat Situps

5 x Broad Jumps

2) GYMNASTICS: Alt. EMOM 10

Ring MU x 2 (Rx+ 100m run + 3 RMU, scaled ring transition x 2 + 2 dips)

Hollow Rocks x 30 sec (Rx+ weighted, scaled hold)

3) CONDITIONING: 10 min

Run: 800m run, rest 1 min, repeat

Row: 500/400m row, rest 1 min, repeat

AAB: 30/30 x 4, rest 1 min, 2 rounds

4) METCON: Partner Workout

EMOM 12:

10 x Syn Wt. AbMat Sit-ups @20/14 (Rx+ GHDSU, scaled 14/10 or no Wt.)

5 x Power Snatch @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)

*alt rounds with partner

5 x Overhead squat @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)

*alt. rounds with partner

Earlier Event: April 18
190418
Later Event: April 20
190420