Thursday, April 9, 2020

Single leg RDL

040920 WOD

A. 3 x 0:30

Good mornings with PVC

Pass throughs

Overhead squat @ 32×1

Leg swings 2/side then alternate

B. Three sets of:

10 single leg RDL at tempo 30×1 (10/side) 3 seconds down /0 second at bottom/ explode up / 1 second at the top

Superset with 10 bird dogs (10/side)

Rest 1:30

C. 20:00 AMRAP in teams of two, with one person working at a time; partition reps in any way.

50 lateral hops

40 sit-ups

30 ohs with DB or odd object

20 burpees

10 SDHP with DB or odd object