WOD for Wednesday, Apr 22, 2020

F.U. Corona WOD #36

5 rounds at increasing pace
1.2km Run
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round

Watch out for the deepest penetration!!!

Box P 22-04-2020

CONDITIONING
For time with a partner:
10-20-30-40-50
DB Hang Power Cleans (50, 35)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Bike
*One person works. Split evenly.
Then,
10 Minutes of "Recovery" Work
– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
– Goal: Sustainable pace on the triplet

*30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
– same as last week.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.

Open Gym

Make a note of your achievements in 'Open Gym'

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