4/20/19
Warm up
2 rounds
3 broad jump into burpee
3 inchworms
5 air squats
WOD
1000m row
20 push ups
30 weighted Russian twists (10/15 lbs)
40 kettle bell swings
1 min handstand hold (against wall)
40 goblet squats
30 super mans
20 lunges
1000m row
top of page
Search
Recent Posts
See AllWarm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
220
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
180
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,
110
bottom of page