WOD for Friday, Apr 03, 2020

F.U. Corona WOD #17

A) Glute March
5×10/side, Rest 90s

B) 8:00 AMRAP
15 Up Downs
30s Wall Sit

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Box P 03-04-2020

STRENGTH
1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
– Goal: 4 tough sets with great core control.

CONDITIONING
AMRAP 15:
40 Double Unders
30 DB Push Press (50, 35)
20 DB Renegade Rows (50, 35) (total reps)
10 DB Devils Press (50, 35)
– Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

EXTRA CREDIT
Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Vastaa