Apr 2020

WOD 2020-04-12

A(6, warm-up)
3 sets, of:
Banded Pass Throughs x 12-15 reps
Push Press x 10 reps @20/15kg
Row x 300 meters

B:(GYMNASTICS, PUSH)
Preactise Handstand Walk for 10 min
* scale option practise handstand hold for 10 min

3 sets, of:
Ring Dips 3-10 reps (use band = 10 reps)
Handstand Push-ups Negatives x 3-10 reps

C:(EMOM)
EMOM 15 min, of:
#1 – Ring Rows x 10-15 reps
#2 – 1 Round of DT (Dedadlifts x 9 reps, hang Power Cleans x 6 reps, Push Jerks x 3 reps) @70/45kg
#3 – Assult Bike @15/12cal

A:(2)
3 sets, of:
“Stick Warm-up”
Clean Pull x 5 reps
Clean High Pull x 5 reps
Power Clean x 5 reps

B:(WL, SNATCH, BACK SQUAT, ETC)
10 min, of:
Power Clean for Skills

Then …
3 sets, of:
Air Squats holding a plate x 8-12 reps

C:(HIIT)
21-15-9, for time, of:
Box Jumps
Kettlebell Swings