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Home WOD 13/05/2020

Home WOD 13/05/2020

WOD A

FOR TIME 20′

SNATCH WARM-UP https://www.youtube.com/watch?v=FMoLywa2FKU

WRIST ROCKS https://www.youtube.com/watch?v=qhIH5DbNSEU

WOD B

AMRAP 6′

20 DUBS / SPEED ROPE (SCALED)
10 SIT-UP
10 GOBLET SQUAT
10 GLUTE BRIDGE (ISOMETRIC HIP FLEXION) / GLUTE BRIDGE (SCALED)
10 ATHLETIC BURPEES

WOD C

FOR TIME CAP 25′

2 ROUNDS OF

42 MOUNTAIN CLIMBER
12 SINGLE DUMBBELL THRUSTER
42 MOUNTAIN CLIMBER
DB HANG CLEAN AND JERK (SINGLE)
42 MOUNTAIN CLIMBER
DEVIL PRESS

 

THEN 2 ROUNDS OF

42 JUMPING JACKS
DEVIL PRESS
42 JUMPING JACKS
DB CLEAN AND JERK (SINGLE)
42 JUMPING JACKS
12 SINGLE DUMBBELL THRUSTER

WOD D

EMOM 8′ (EXTRA WORK CORE)

40″ MAX REPS FLUTTER KICKS
20” REST
40″ MAX TIME HOLLOW ROCK HOLD
20” REST
Comparte & Keep it Shaka!


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