WOD April 9, 2019

9 Apr

WOD April 9, 2019

MOVEMENT

3 Rounds

  • Tall Kneeling Face Pulls x 10
  • Side Plank Powell Raise x 6/side
  • Cook Hip Lift x 8/side

CONDITIONING

AMRAP in 5 min

  • Double KB Thrusters x 8
  • Row or Bike x 10 cals
  • V-ups x 10

*rest 4 min

AMRAP in 5 min

  • MB SLams x 10
  • Walking Lunges x 8/side
  • Double Unders x 20

*rest 4 min

AMRAP in 5 min

  • KB Swings x 15
  • Wallball x 10
  • Half Kneeling Suitcase Hold x 30 sec/side

RECOVERY

  • Steady State Aerobic Cool-down
  • Assault bike *or* Rower
  • Nose only breathing
  • Minimum 3 minutes

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