WOD for Saturday, Apr 11, 2020

F.U. Corona WOD #25

“Deck Of Fitness”

20:00 AMRAP

Pull a random card and perform the number of reps of the corresponding
movement for that card.

Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees

Aces = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps

Open Gym

Make a note of your achievements in 'Open Gym'

Box P 11-04-2020

CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works – split as desired.
– Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually – not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" – bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

Vastaa