Apr 2020

WOD 2020-04-05

A(9, warm-up)
A: (9)
3 sets, of:
Shuttle Run x 200 meters
Air Squats x 20 reps
Push Press x 10 reps @20/15kg
Rest :60 sec

B:(FBB, SINGLE ARM/LEG)
3 sets, of:
Bulgarian Dumbbell Split Squats x 5/5 reps @15/10kg x 2 Dumbbells
Single arm Push Press x 5 reps @22.5/15kg

C:(TEAM)
In teams, of 2:
4 rounds, of:
Row @30 cal
Barfacing Burpees x 20 reps
Hang Power Clean x 10 reps @50/35kg
Rest 3 min

4 rounds, each (you go I go), of:
Double Unders x 50 reps ( SIngle Unders x 150 reps)
Toes to bar x 15 reps
Shoulders to over Head x 10 reps @50/35kg
Rest 3 min

40-30-18, of:
Assult Bike
Power Snatch @50/35kg

A:(1)
3 Sets, of:
Walking Lungs Twist x 10 meters
High Bear Crawl x 10 meters
Pass Throughs x 15 reps

B:(GYMNSTICS, PULL)
10 min , of:
Skin the Cat skills training

Then …

3 sets, of:
Ring Rows 8-12 reps
Deadhang :20 sec

C:(HIIT)
8 minute AMRAP of 2-4-6-8 reps…
No Push up Burpees
Kettlebell Swings