WOD

05/23/2020

By May 16, 2020 May 17th, 2020 No Comments

The MVMT LAB – MVMTGPP

Warm-up

WARM-UP

AMRAP x 4 MINUTES

100m Run

10 Scap Push-ups

10 Scap Pull-ups

-1:00 Rest

AMRAP x 4 MINUTES

100m Run

10 Wall Ball Strict Press

10 Wall Ball Front Squats

Movement Prep

4 SETS FOR QUALITY

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest :30 b/t Sets-

Conditioning

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 20 MINUTES

800m Run*

500m Row

30 Box Step-Ups (24/20)

25 Slam Balls (20/10)

20 Wall Ball Thrusters (20/14)|(14/10)

12 +12 Same Side Shoulder Taps

*Athlete can choose to Run 400m then

Walk 400m

Cool Down

ON A 5:00 RUNNING CLOCK…

Foam Rolling of Quads & IT

Bands

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