Paramus 10/20/17

GUERRILLA CROSSFIT

Accessory Strength Training
Every minute on the minute for 12 minutes, alternate between:
Dumbbell close grip bench press (30 seconds On/Off)
Pendlay row (30 seconds On/Off)
Shoulder plate flies (30 seconds On/Off)

Workout of the Day
As many rounds and reps as possible in 12 minutes:
10 Dumbbell clean and jerks
10m Dumbbell walking lunges
10 Dumbbell step-ups (20″ box)
10m Dumbbell walking lunges

Rx: 45#/25#
Rx+: 50#/35#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
4 minutes:
10 Ball slams
10m moving jumping jacks forward
10 Burpees
10 movinf jumping jacks backward

Rest 1 minute

Every minute on the minute for 4 minutes rotate:
Bike
Row
200m Run (2 minutes)

Rest 1 minute

4 minutes:
10 Dumbbell thrusters
10m Lateral shuffle (right)
10 Alternating lunges
10m Lateral shuffle (left)

Rest 1 minute
Repeat.

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