WEDNESDAY 4/22/2020 WOD
Warm-Up
AMRAP x 5 MINUTES
100m Run
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Strength
EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank in Remaining Time
*L+R = 1 Rep
(Score is Reps)
Workout
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB Swing
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold
*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.
(No Measure)
After Party on ZOOM @8am and 7pm
5 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Curl to Press
MOVT 2 – Hollow Body Flutter Kicks
*1 Set is one full round through.
(No Measure)