4/20/20 WOD

April 20, 2020

A.

Dynamic stretches 

 

B.

(For time)

50 Ring Dips

150 walking lunges 

300 Double Unders 

 

C.

(For strength/technique)

Power clean 

5-5-5

3–3-3

 

D.

(8 min Clock)

Even min: 15/15sec Dbell overhead squat hold (L/R)

Odd min: 30 sec max Dbell GHD Russian twists (hands behind head) 

 

E. Static stretches 

 

  • (Dbell use only)

A.

Dynamic stretches 

 

B.

(For time)

50 Box Dips

150 walking lunges 

300 Double Unders or 150 jumping jacks

 

C.

(For strength/technique)

Dbell Power clean 

10-10–10

5-5-5

 

D.

(8 min Clock)

Even min: 15/15sec Dbell overhead squat hold (L/R)

Odd min: 30 sec max Dbell GHD Russian twists (hands behind head) 

 

E. Static stretches 

 

  • (Bodyweight only)

A.

Dynamic stretches 

 

B.

(For time)

50 box Dips

150 walking lunges 

150 jumping or running jacks 

 

C.

(For speed/time)

Burpees

10-10-10

5-5-5

 

D.

(8 min Clock)

Even min: 30 sec air OH squat hold (Hands intertwined)

Odd min: 30 sec max couch GHD Russian twists (hands behind head) 

 

E.

Static stretches 

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