4/13/20 WOD

April 13, 2020

A.

Dynamic stretches 

 

B.

(5 rounds for quality) 

1 min Handstand hold 

10 Broad jumps 

10 (5/5) Dbell front rack box pistols 

 

C.

(For time)

21-15-9

Burpee Dbell deadlift (55/75)

*Rest 2 min after 1st round

*Rest 1 min after 2nd round 

(Dbell each hand)

 

D.

(Every min for 10 minutes)

25/25 sec. suit case hold 

 

E.

Static stretches 

 

  • (Dbell use only)

A.

Dynamic stretches 

 

B.

(5 rounds for quality) 

1 min Handstand hold 

10 Broad jumps 

10 (5/5) Dbell front rack box pistols 

 

C.

(For time)

21-15-9

Burpee Dbell deadlift (55/75)

*Rest 2 min after 1st round

*Rest 1 min after 2nd round 

(Dbell each hand)

 

D.

(Every min for 10 minutes)

25/25 sec. suit case hold 

 

E.

Static stretches

 

  • (Bodyweight Only)

A.

Dynamic stretches 

 

B.

(5 rounds for quality) 

1 min Handstand hold/elevated plank 

10 Broad jumps/bunny hops 

10 (5/5) box pistols 

 

C.

(For time)

21-15-9

Burpee Good mornings 

*Rest 2 min after 1st round

*Rest 1 min after 2nd round 

 

D.

(Every min for 10 minutes)

25/25 sec. side plank

(Elbow or hand)

 

E.

Static stretches

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