Friday, April 17, 2015

Cody and son has to be one of the most adorable duos at the gym.

041715 WOD

A. 9:00 EMOM

Min 1: 10 box jumps (aim to avoid step-ups unless you have a leg issues that prevent the movement)

Min 2: 150-meter row

Min 3: 20 walking lunges

B. Barbell hip bridges

Build to a challenging set of 12, then 3 x 12 at that weight

C. For time:

20-calorie row

20 alternating lunges with barbell overhead (95/65)

20 pull-ups

20 v-ups

20 wall balls (24/20)

20 double-unders

* Every time you cannot do a movement unbroken for 20 reps, do 5 burpees.

>> On-Ramp

For time:

20-calorie row

20 unweighted alternating lunges

20 ring rows

20 sit-ups

20 air squats

20 mountain climbers

* Every time you cannot do a movement unbroken for 20 reps, do 5 burpees.