TUESDAY APRIL 14, 2020
STRENGTH / FOUNDATION 4X2:30: 5 INCHWORM + 10 SQUAT THRUST + 15 PUSHUP WOD 4 ROUNDS, 20:00 CAP: 400M RUN
STRENGTH / FOUNDATION 4X2:30: 5 INCHWORM + 10 SQUAT THRUST + 15 PUSHUP WOD 4 ROUNDS, 20:00 CAP: 400M RUN
STRENGTH / FOUNDATION 4X2:30: 10 FRONT SQUAT (ACROSS) WOD 21-15-9, 15:00 CAP: HANG DB SNATCH LEFT 50/35 HANG DB SNATCH
STRENGTH / FOUNDATION 12X1:00: 1) 10 SIDE BENDS L/R https://youtu.be/7x30hOyDNrk 2) 10 ARMS EXTENDED PLATE SQUATS https://youtu.be/0JLoZ7IvgOQ 3) 15 BIRDDOGS
STRENGTH / FOUNDATION 10X1:00: 5 STRICT HANDSTAND PUSHUP WOD NO CAP 100 CALORIES OR 1 MILE RUN 200M WALKING LUNGE
STRENGTH / FOUNDATION 8X1:00 3 DB DEADLIFT + 3 DB POWER CLEAN + 3 DB FRONT SQUAT (ACROSS) WOD AMRAP
STRENGTH / FOUNDATION 10X1:00: 6 FRONT RACK LUNGE (ASCEND OR ACROSS) WOD 3 ROUNDS, NO CAP: 30 PLANK JACKS https://youtu.be/3VpkyIcnT64
STRENGTH / FOUNDATION 12X1:00: 1) LOW PLANK HOLD 2) SQUAT HOLD 3) :30 SUITCASE HOLD L/R https://youtu.be/nQdSi_Db0i0 4) 10 BIRDDOGS
4X2:00: MAX REPS DB FLOOR PRESS (SAME WEIGHT ACROSS) WOD 20:00 CAP: 50 DEADLIFTS 95/65 200M RUN 40 HANG POWER
STRENGTH / FOUNDATION 10X1:00: 1 SQUAT CLEAN (PAUSE IN BOTTOM OF SQUAT :03) (ACROSS) WOD 3 ROUNDS, 15:00 CAP: 15
STRENGTH / FOUNDATION 10X1:00: 5 STRICT PULLUP (ACROSS) WOD 10 TO 1, 12:00 CAP: BOX JUMP 24/20″ STEPUPS SQUAT THRUST