The Workout of the Day for June 5, 2019

WARM-UP:

Coaches Choice

METCON (Performance):

AMRAP 15min:

400m Run

50 Double Unders

10 Handstand Push-Ups

Rest 5 min, and when the running clock reaches 20:00

AMRAP 15min:

20/15 Calorie Row

40 Push-Ups

20 Wall Ball Shots 20/14

METCON (Fitness):

AMRAP 15min:

400m Run

20 Alternating Cossack Squats with Goblet Hold

20 Single Arm DB Press (10 each)

Rest 5 min, and when the running clock reaches 20:00

AMRAP 15min:

20/15 Calorie Row

40 Push-Ups

20 Wall Ball Shots

COOL DOWN:

Foam Roll / Static Stretching / ROMWOD

ADDITIONAL WORK (Competition/General):

EMOM 15 min (5 sets):

Minute 1 - 10 Strict Pull-Ups (if you can’t get 10, work through the whole period and get as many as possible)

Minute 2 - 20 Alternating Front Racked KB Reverse Lunges 53/35

Minute 3 - 10 Over the Bar Burpees (lateral)

Aaron Kennedy