Thursday, April 9, 2020
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
Wednesday, April 8, 2020
6 A.M. M-F Meeting ID: 980 882 726
7 A.M. SAT Meeting ID: 642 848 689
8 A.M. M – SAT Meeting ID: 644-561-822
4:30 P.M. M-F Meeting ID: 823-861-126
040820 WOD
A. Group warmup
B. Every 3:00 for three rounds:
8-10 single arm skull crushers use DB or odd object
8-10 biceps curls / side
C. Five rounds:
1:00 ME single arm alternating hang clean and jerks
0:20 ME jumping lunges
0:40 rest
D. Tabata 4:00
L-sit ups with odd object / weight or unweighted
Tuesday, April 7, 2020
040720 WOD
A. Group warmup
B. Four sets for max reps of:
With a 2:00 running clock front plank (any time you drop, do 10 mountain climbers)
Rest 30 seconds
1 minute of KB / DB swings
1 minute of reverse burpees
Rest 30 seconds
2 minutes of jumping jacks / lateral hops / running in place / high knees
Rest 3 minutes