042320 WOD
A. Three rounds NFT:
10 good mornings with PVC
10 pass throughs
10 overhead squats
10 leg swings (5/side)
B. 15:00 AMRAP
Burpee
Goblet squat
Jumping jack
Sit-up
HSPU
1/1/1/1/1, 2/2/2/2/2, 3/3/3/3/3, 4/4/4/4/4, etc…
C. Cash-out
10 arch rocks
10 arch ups
10 second arch hold
Three rounds resting 1:30 between rounds
042220 WOD
A. 3 x 0:30
Air-squats 32×1
Lunges
Cat/cows
Glute hip bridge
B. 20:00 EMOM
1- 16 Russian KBS
2- 14 jumping lunges (7/side)
3- 0:45 front plank
4- 10 reverse burpees
C. 10 Hollow rocks
10 v-ups
10 tuck-ups
10 second hollow hold
Three rounds, resting 1:30 in between rounds
042120 WOD
A. Three rounds NFT
100 meter run
10 bird-dogs (5/side)
8 hand-release pushups
6 jumping air squats
B. Single arm DB bench
3 x 10 per arm
Superset with 3 x 10 per arm of single arm rows
Rest 1:30
C. Every 4:00 for 20:00
Run 200 meters or 1:00 of jumping jacks
14 dumbbell snatch 7/side
10 burpees
