WOD for Wednesday, Apr 29, 2020

F.U. Corona WOD #43

EMOM 30:00
Each Minute 40s work/20s rest
1) Air Squats with 1s pause in the bottom and FAST up
2) Hollow body-Superman-hollow body
3) Dead-Bug
4) Inchworm
5) Glute Bridge
6) rest

Box P 29-04-2020

CONDITIONING
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s Alternating DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
Minute 5: 40s Double Unders
– Goal: Efficient movement, sustainable pace and smooth transitions.

EXTRA CREDIT
Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
– Elevate the front of the bench on a 45# bumper plate

COOLDOWN
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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