WEDNESDAY / 04-29-20

ENDURANCE

Run WOD

"Gassers"

0-10,0-20,0-30,0-40,0-50yds

*start on goal line, run to 10 yard

line and back, then 20 yard line and back, 30 yard line and back, etc.*

Rest 4 min X 6 sets

https://www.youtube.com/watch?v=uWsBmCCCEYY

-

Row WOD

3 sets for total time:

Row 300m

Rest :30

Row 600m

Rest 1:00

Row 1200m

Rest 1:30

-


BARBELL CLUB

A. Tall Power Snatch - 3x10

B. Muscle Snatch - 3x10

C. Overhead Squat - 3x15

D. Russian Twists - 4x20


GYMNASTICS

A. Wall Assisted Press to Handstand 6x2

https://www.youtube.com/watch?v=obuYN9auro4#action=share


B. Around the world 5x5

each direction https://www.youtube.com/watch?v=XQKG89_omc4

C. Pike Compression Sliders (use socks if no sliders) 4x10-12 https://www.youtube.com/watch?v=xTos2ZRc58s


D. Accumulate 2 minutes in HS Hold (on wall or freestanding)