Saturday, April 25, 2020

Happy Birthday Coach Keoni!

042520 WOD

A. Three rounds NFT:

8 PVC good mornings

8 pass throughs

8 torso twists 

8 golf swings

8 leg swings (4/side)

B.Five rounds of: 0:30 work / 0:30 rest

Alternating reverse lunge + row (single arm)

Rest

Alternating plank T-raise

Rest

Lateral hops

Rest

Cossack squats

Rest

Glute hip bridge

C. Cash out 

1:00 weighted front plank 

Three rounds resting 1:30 between rounds 

Like this but do reverse lunge with one DB, KB, or odd object. Right knee touches/ right arm rows, then switch hands and left knee touches / left arm rows
T – plank