Friday, April 29, 2016
042916 WOD
A. EMOM 9:00
Minute 1: 100-meter run
Minute 2: 20 step-ups
Minute 3: 20 hollow rocks
B. Bulgarian split squats
4 x 6 / leg @ 30×0 AHAP
Start with bodyweight, then add kettlebell to each hand, increasing in weight, stability permitting. Rest 1:30 between sets.
C. 10:00 AMRAP
400-meter run buy-in, then:
10 push balls (20/14) to 10′ target
10 box jumps (24/20)
10 goblet squats (53/35)
>> On-Ramp
8:00 AMRAP
300-meter run, then:
10 push presses
10 step-ups
10 air squats
D. Optional cash-out
4:00 Tabata
V-ups