WOD for Sunday, Apr 12, 2020

F.U. Corona WOD #26

60+ minutes Walk/Jog/Bike
– Easy pace conversational pace

Open Gym

Make a note of your achievements in 'Open Gym'

Box P 12-04-2020

STRENGTH
EMOM 8:
Minute 1: Hollow Rock + Hollow Hold x 10 + 20s
Minute 2: Dragon Flag x 30s
– L2: Dragon Flag Negatives
– L1: Dragon Flag Negative w Bent Knees
– Goal: Straight lines from shoulders to toes in both movements

CONDITIONING
"KB Complex from hell"
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
– Goal: complete 1 round at a time with minimal rest and then rest 60-90s between starting the next round.

EXTRA CREDIT
AMRAP 5:
Pinch Grip Farmers Carry: Max 50 ft. Trips
Rx: (45s, 25s)

COOLDOWN
World's Greatest Stretch: 30s in each position

Vastaa