Home WOD 13/05/2020
WOD A
FOR TIME 20′
SNATCH WARM-UP
WRIST ROCKS
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
9 DB HANG CLEAN AND JERK (SINGLE)
42 MOUNTAIN CLIMBER
6 DEVIL PRESS
THEN 2 ROUNDS OF
42 JUMPING JACKS
6 DEVIL PRESS
42 JUMPING JACKS
9 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