4/23/20 WOD

April 23, 2020

A.

Dynamic stretches 

 

B.

(For quality)

21-15-9

Pass throughs 

Hang muscle cleans

Front squats

 

C.

(For strength/technique)

Front squat 

5-5-5

3-3-3

 

D.

(3 rounds for quality)

10 RDL (hand release)

10 deficit strict handstand push ups 

200 m run 

 

E.

Static stretches 

 

  • (Dbell use only)

A.

Dynamic stretches 

 

B.

(For quality)

21-15-9

*Grab a broom*

Pass throughs 

Hang muscle cleans

Front squats

 

C.

(For strength/technique)

Dbell Front squat 

10-10-10

5-5-5

 

D.

(3 rounds for quality)

10 Dbell RDL (hand release)

10 Dbell deficit pike handstand push ups 

45 sec run for distance 

(Dbell each hand)

 

E.

Static stretches 

 

  • (Bodyweight Only)

A.

Dynamic stretches 

 

B.

(For quality)

*grab a broom*

21-15-9

Pass throughs 

Hang muscle cleans

Front squats

 

C.

(For strength/technique)

Air squat broad jumps 

10-10-10

5-5-5

 

D.

(3 rounds for quality)

15 Superman 

30 second hollo hold

10 pike handstand push ups (hands close)

45 sec run for distance 

 

E.

Static stretches 

 

 

 

 

 

 

 

 

 

 

 

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