2020……..

Friday 6/12/20

ZOOM for Friday (9:30 4:30 5:30)

EMOM 10 min:
1 min: Max pullups of any kind (zoom towel rows or single arm bent over row)
1 min: Odd object/front rack hold (heaviest possible)
+
In teams of 2:
Against a 30 min clock:
5 rounds (each)
Alternate every 20/15 Row or 15/10 Bike (Zoomers 15 burpees or 200m run)
During “rest” complete 7 Ground to overhead (95/65)
5 rounds (each)
Alternate every 20/15 row or 15/10 BIke
During “rest” complete 7 bar facing burpees
5 rounds (each)
Alternate every 20/15 row or 15/10 bike
During “rest” complete 7 sumodeadlift highpull (95/65)
In the remainder of 30 min
Max rep synchro thrusters (95/65)
*Barbell=as written
*DB=DB snatch/ burpees over db/ DB power clean
*NO equipment= broad jumps instead of ground to overhead/ lunges instead of sumohighpull

Cooldown
Depp lunge 1 min per side
super hamstring 1min per side

DV45
AMRAP 10 MIN:
10 bicep curl
10 bent over row
50′ gun walk
@12
AMRAP 8 min:
3-6-9-12-15…
Pushups
Plate/db grund to overhead
@22
AMRAP 8 MIN:
10 single arm overhead lunges
10 single arm push press
@32
AMRAP 8 miN:
Run 800m
100 DOuble unders
Max reps thrusters
@42
AMRAP 3min:
Max devils press