5/04/20 WOD

May 4, 2020

A.

Dynamic Stretches 

 

B.

(3 rounds for time)

30 handstand shoulder taps 

10 Goblet toes squats 

(2 rounds for time)

75 double Unders 

10 Goblet toe squats 

 

C.

(For strength)

Back Squat

5-5-5

3-3-3

 

D.

(2 rounds for time)

30 handstand shoulder taps 

50 Ab Mat sit ups 

(1 round for time)

150 double Unders 

50 Ab Mat sit ups 

 

E.

Static stretches 

 

  • (Dbell use only)

A.

Dynamic Stretches 

 

B.

(3 rounds for time)

30 pike handstand shoulder taps 

10 Goblet toes squats 

(2 rounds for time)

75 jumping jacks

10 Goblet toe squats 

 

C.

(For strength/technique)

Dbell Squat

10-10-10

5-5-5

 

 

D.

(2 rounds for time)

30 pike handstand shoulder taps 

50 Ab Mat sit ups 

(1 round for time)

150 jumping jacks 

50 Ab Mat sit ups 

 

E.

Static stretches 

 

  • (Bodyweight only)

A.

Dynamic Stretches 

 

B.

(3 rounds for time)

30 pike handstand shoulder taps 

20 toe squats 

(2 rounds for time)

75 jumping jacks  

15 toe squats 

 

C.

(For strength)

Jump Squat for height

or broad jump for distance 

10-10-10

5-5-5

 

 

D.

(2 rounds for time)

30 handstand shoulder taps 

50 Ab Mat sit ups 

(1 round for time)

150 jumping jacks  

50 Ab Mat sit ups 

 

E.

Static stretches 

 

 

 

 

 

 

 

 

 

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