WOD for Tuesday, Apr 21, 2020

F.U. Corona WOD #35

A) 1 and ½ Wide Grip Push-Ups 5 x 5; rest 1:30

B) Skull Crusher Push-Up to Bench 3 x 5-10; rest 1:00

C) Prone T Raise 3 x 20; rest 1:00

D)
5 sets
:20-:30 Star Plank
:20 Biceps Flex

Box P 21-04-2020

STRENGTH
Split Jerks: 6 x 2 @85%, every 90s.
– Take 4 sets to build to work weight.
– Goal: 6 working sets with great footwork, lockout and leg drive.

CONDITIONING
AMRAP 12:
15 Abmat Sit-ups
15 KBS (53, 35)
15 Burpees
– Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
– pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
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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