4/21/20 WOD

April 21, 2020

A.

Dynamic stretches 

 

B.

(2 rounds)

12 (6/6) Cossack squats 

12 Driver squats 

45 second max: Kbell swing 55/75

 

C.

(For time)

12-10-8-6-4-2

Alternating split jerks 95/135

Back squats 

Burpee over facing bar 

 

D.

(2 rounds)

25/25 curtsy split squats 

 

E.

Static stretches 

 

  • (Dbell use only)

A.

Dynamic stretches 

 

B.

(2 rounds)

12 (6/6) Cossack squats 

12 Driver squats 

45 second max: Dbell swing

 

C.

(For time)

12-10-8-6-4-2

Dbell Alternating split jerks 

Dbell Front squats 

Burpee over facing Dbell 

(1 Dbell/ pick load) 

 

D.

(2 rounds)

25/25 curtsy split squats 

 

E.

Static stretches 

 

  • (Bodyweight Only)

A.

Dynamic stretches 

 

B.

(2 rounds)

12 (6/6) Cossack squats 

12 Driver squats (gallon water)

45 second max: Water Bucket swing 

 

C.

(For time)

12-10-8-6-4-2

Jumping lunges (each side)

Burpee over facing 6” target 

 

D.

(2 rounds)

25/25 curtsy split squats 

 

E.

Static stretches 

 

 

 

 

 

 

 

 

 

 

 

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