4/08/20 WOD

April 8, 2020

A.

Dynamic stretches 

 

B.

(Every min for 3 minutes)

30/30 sec Bumper plate high-knee hold 

 

C.

(For time)

15-10-5 each side 

Dbell hang power snatch 55/75

Dbell Overhead squat 

 

D.

(Every min for 5 minutes)

(2 rounds)

5/5 second lunge with Bumper plate twist hold 

 

E.

(3 min Clock)

Run for distance 

 

F.

Static stretches 

 

  • (Dbell Use Only)

A.

Dynamic stretches 

 

B.

(Every min for 3 minutes)

30/30 sec Dbell high-knee hold 

 

C.

(For time)

15-10-5 each side 

Dbell hang power snatch 35/55

Dbell Overhead squat 

 

D.

(Every min for 5 minutes)

(2 rounds)

5/5 second lunge with Dbell twist hold 

(Pick load)

 

E.

(3 min Clock)

Run for distance 

 

F.

Static stretches 

 

  • (Bodyweight Only)

A.

Dynamic stretches 

 

B.

(Every min for 3 minutes)

30/30 sec high-knee hold (push hand on knee for resistance)

 

C.

(For time)

20-15-10-5 

Sprawls  

Single arm Overhead Air squat (each side)

 

D.

(Every min for 5 minutes)

(2 rounds)

5/5 second lunge with twist hold 

(Optional: Use any small weighted object) 

 

E.

(3 min Clock)

Run for distance 

 

F. Static stretches 

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