CORONA WATCH WEEK 1
What a cluster! (AMRAP – Reps)
3 sets of max reps (unbroken) of Hang Clusters (95/65)
rest 4 min between sets
Metcon (Time)
Core Finisher:
100 Plate sit ups
100 Plate sit ups
TABATA -Virus (AMRAP – Reps)
12 min TABATA
Strict Plate Press (25/15)
Toes to Plate
Reverse Plate Burpees
Strict Plate Press (25/15)
Toes to Plate
Reverse Plate Burpees
Metcon (Time)
4 rounds
5 – 50m Suicides (25m down, touch, 25m back touch = 1 50m Suicide)
rest 1 min
Record slowest time
5 – 50m Suicides (25m down, touch, 25m back touch = 1 50m Suicide)
rest 1 min
Record slowest time
Executive Order (Time)
4 rounds
25m of the following complex: OH BB lunge + OHS (95/65)
10 Bar Over Burpees
(20 min Cap)
25m of the following complex: OH BB lunge + OHS (95/65)
10 Bar Over Burpees
(20 min Cap)
Quarantini Up Slightly Dirty (Time)
5 rounds
20 Box Jumps
20 Push Ups
20 split jumps
20 Hollow Rocks
rest 2 min
record slowest time
20 Box Jumps
20 Push Ups
20 split jumps
20 Hollow Rocks
rest 2 min
record slowest time
Social Balling (AMRAP – Rounds and Reps)
25 min AMRAP
200m Run
20 Wallballs
200m Run
20 Wallballs
#Yomamahascorona (Time)
100 DU (200 SU)
80 Box Step Ups
60 Russian Twists (55/35)
40 Alt DB Snatches
20 DB Manmakers
40 Alt DB Snatches
60 Russian Twists
80 Box Step Ups
100 DU (200 SU)
80 Box Step Ups
60 Russian Twists (55/35)
40 Alt DB Snatches
20 DB Manmakers
40 Alt DB Snatches
60 Russian Twists
80 Box Step Ups
100 DU (200 SU)
