041320 WOD
A. Warmup
Jog for 4:00 then turn around (8:00 of jogging)
Then three rounds NFT:
5 @ 33×1
10 lunges (5/side)
10 V-ups
B. Strength
3 Sets of:
12-15 KB/DB Squats @33X1
0:45 Hollow Hold
Rest 2:00 between sets
C. Metcon
Four Rounds For Time:
*12 forward lunges* w/KB or DB (6/side)
15 Burpees
*After every 2 lunges perform 1 Squat, weight can be held in any position*
041120 WOD
A. 3 x 0:30
Jumping jacks
Groiner
Tabletop cat/cow
Reverse snow angel
B. CF fundraiser wod 2
For time:
100 double-unders (sub double taps or jumping jacks)
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
15 minute time cap
C. Three rounds of:
10 DB floor press (10/side)
10 DB single arm rows (10/side)
Rest 1:30
041020 WOD
A. 3 x 0:30
Air squats @ 32×1
Inchworm to cobra
Reverse snow angel
Front plank
B. Glute hip bridges with weight
Every 2:00 for four rounds:
0:45 max effort
C. For time- With 15:00 time cap:
30 single-arm DB thrusters
10 v-ups
20 thrusters
10 v-ups
10 thrusters
10 v-ups
Buy out: 35 burpees
