WOD for Thursday, Apr 16, 2020

F.U. Corona WOD #30

AMRAP in 18 minutes

From 0:00-3:00, perform:
400 meter Run
Max Push-Ups
Rest 1 minute

From 4:00-7:00, perform:
400 meter Run
Max Air Squats
Rest 1 minute

From 8:00-11:00, perform:
400 meter Run
Max Burpees
Rest 1 minute

From 12:00-18:00, perform:
400 meter Run
In the remaining time, AMRAP of:
8 Push-Ups
16 Air Squats

Box P 16-04-2020

CONDITIONING
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
– Goal: VERY uncomfortable pace with a challenging weight. Last tested on 12/12.

EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

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