*** WOD 19/04 ***
WARM-UP
2 rounds not for time
50 Single unders
30” forearm plank
10 Back extensions
10 prone lift off
10 reverse lunges with OVH reach
10 air squat with OVH reach
10 Side plank rotation / côté
MAIN SET
2 SETS of
AMRAP 3:00
200m Run
then
Max rounds
8 Alternating DB snatch @22,5/15kg
8 Push-ups
60” rest
AMRAP 3:00
75 Double unders
then
Max rounds
8 KB swing @24/16kg
12 Air squat
60” rest
AMRAP 3:00
200 m run
then
Max rounds
8 Alternating DB hang clean & jerk @22,5/15kg
8 Burpees
60” rest
AMRAP 3:00
75 Double unders
then
Max reps wall ball shots @9/6kg
Rest 3:00 b/w sets
Categories: Crossfit