042720 WOD
A. 3 x 0:30
Jumping jacks
Inchworm to cobra
Reverse snow angel
Cat/ cows
B. 3 rounds:
1:00 front plank
1:00 plank ups
0:30 right plank
0:30 left plank
1:00 rest
C. AMRAP 4:00
30 single-leg RDL (15/side)
20 burpees
ME regular sit-ups
rest 4 minutes
AMRAP 4:
30 single-arm DB snatches (15/arm)
20 burpees
ME strict sit-ups
rest 4 minutes
AMRAP 4:
30 single-arm DB OHS (15/arm)
20 burpees
ME v-ups
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
042420 WOD
A. 3 x 0:30
Inchworm to cobra
bird-dogs
air squats
reverse snow angels
B. Every 2:00 for 5 sets
Turkish get-ups (5/side)
C. 10:00 AMRAP
10 single-arm thrusters (5/side)
20 plank shoulder taps
30 double-unders
Rest 3:00
10:00 AMRAP
10 single-arm devils press (5/side)
20 weighted step-ups
100 meter run
