4/17/20 WOD

April 17, 2020

A.

Dynamic stretches 

 

B.

(3 rounds)

100’ Single leg bunny hops (L)

100’ Single leg bunny hops (R)

100’ single leg side bunny hop 

 

C.

Snatch deadlift 

5-5-5

3-3-3

 

D.

(For time)

12-9-6

Hang clusters 95/135

Muscle ups 

 

Rest 4 min 

 

9-6-3

Hang clusters

Muscle ups 

 

E.

Static stretches 

 

  • (Dbell use only)

A.

Dynamic stretches 

 

B.

(3 rounds)

100’ Single leg bunny hops (L)

100’ Single leg bunny hops (R)

100’ single leg side bunny hop 

 

C.

Dbell RDL 

10-10-10

5-5-5

 

D.

(For time)

12-9-6

Dbell Hang clusters 

Dbell bent over rows

Single Box dips 

(Dbell each hand)

 

Rest 4 min 

 

9-6-3

Dbell Hang clusters

Dbell bent over rows

Single leg Box dips 

 

E.

Static stretches 

 

  • (Bodyweight only)

A.

Dynamic stretches 

 

B.

(3 rounds)

100’ Single leg bunny hops (L)

100’ Single leg bunny hops (R)

100’ single leg side bunny hop 

 

C.

Reverse lunge + good morning 

10-10-10

8-8-8 

 

D.

(For time)

12-9-6

Burpee jump squats 

21-18-12

Box dips 

 

Rest 4 min 

 

9-6-3

Burpee jump squats 

18-12-6

Box dips 

 

E.

Static stretches 

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