WOD for Monday, Apr 27, 2020

F.U. Corona WOD #41

A)
EMOM 5:00
For quality
30 Double Tap Jumps aka Penguin Jumps

B)
4 rounds
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round

C)
Finish with side plank 60-90s per side

Box P 27-04-2020

STRENGTH
Power Snatch: 10 x 2 @70%, every 90s.
– perform 3-4 warm-up sets
– Goal: Smooth 1st pull, explosive 2nd pull and aggressive turn-over for 10 sets of 2.

CONDITIONING
"Karen"
Details there

EXTRA CREDIT
1a) Banded Pull-throughs: 4 x 15. No rest.
1b) Glute Hip Thrust – Bodyweight: 4 x 10. Rest 60s.
– squeeze top of each rep for a 1 one thousand.

COOLDOWN
– 5 Minutes of Recovery on Bike or Rower
– Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Karen

For time

  • 150 wall balls 20/14 lbs

Open Gym

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Vastaa