4/09/20 WOD

April 9, 2020

A.

Dynamic stretches 

 

B.

(2 rounds)

25 banded shoulder external rotation 

25 single arm shoulder external rotation air press against wall

1 min (30/30) single leg wall sit 

 

C.

(For strength/technique)

Deadlift 

5-5-5

3–3-3

(Pick load)

 

D.

(For time)

50-40-30-20-10

Split squat jumps 

Lateral jump over Barbell/Dbells 

(Easy count) 

 

E.

“Tabata”

Barbell Good mornings 

(Light weight) 

 

F.

Static stretches 

 

  • (Dbell Use Only)

A.

Dynamic stretches 

 

B.

(2 rounds)

25 banded shoulder external rotation 

25 single arm shoulder external rotation air press against wall

1 min (30/30) single leg wall sit 

 

C.

(For strength/technique)

Dbell Deadlift (Dbell each hand)

10-10-10

5-5-5

(Pick load)

 

D.

(For time)

50-40-30-20-10

Split squat jumps 

Lateral jump over Dbells 

(Easy count) 

 

E.

“Tabata”

Dbell Behind neck Good mornings 

(Light weight) 

 

F. Static stretches 

 

  • (Bodyweight Only)

A.

Dynamic stretches 

 

B.

(2 rounds)

25 Lying shoulder external rotation w/pause

25 single arm shoulder external rotation air press against wall

1 min (30/30) single leg wall sit 

 

C.

(For strength/technique)

Deadlift Jumps 

10-10-10-10-10

(High jumps with extension)

 

D. (For time)

50-40-30-20-10

Split squat jumps 

Lateral jump w/ tuck

(Easy count) 

 

E.

“Tabata”

Hands behind head Good mornings 

 

F.

Static stretches 

 

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