26

Apr 2020

WOD 2020-04-26

A(9, warm-up)
3 sets, of:
Assult Bike @12/10 cal
Straight Arm Plank :45 sec
Alernating Kettlebell Clean & Jerk x 10 reps @12/8kg

B:(FBB, SINGLE ARM/LEG)
5 sets, of:
Single Arm Dumbbell Overhead Carry x 20/20 meters @22.5/15kg
Single Arm Dumbbell Push Press x 5/5 reps @22.5/15kg
Turkish Sit-up Single Dumbbell x 10 reps @22.5/15kg (anker feets in dumbbells)

C:(Team)
In teams of 2:
40 rounds, for time, of:
Dumbbell Squats x 4 reps
Dumbbell Box Step Overs x 3 reps
Dumbbell Thrusters x 2 reps
Devils Press x 1 reps
@15/10kg
* switch after a completed round

A:(4)
3 sets, of:
Yoga Push Ups x 10 reps
High Bear Crawl x 10 meters
Pass Throughs x 15 reps

B:(GYMNASTICS, PUSH)
10 min , of:
Handstand Walk skills training

Then …

3 sets, of:
Wall Walk 1-2 reps
Straight Arm Plank :20 sec

C:(EMOM)
EMOM 15 min, of:
1# – Row :30 sec
2# – Wall balls :30 sec
#3 – Jump Rope or Jump to plate :30 sec