Thursday WOD – Odd and Even

29 Jan
0

A) Warm Up

30/20/30

Then 4 Rounds of

Plank :15

Superman :15

Side Plank L :15

Side Plank R : 15

B) Strength

Progress to a heavy Front Squat

Then EMOTM for 10 minutes

ODD - Front Squat 5,5,5,5,5

EVEN - American Swing 10,10,10,10,10

C) WOD

For Time (15 min cap)

10 Box Jump Burpees

20 Pull Ups

30 Box Jumps (24/20")

40 Diamond Sit Ups

50 Double Unders

Max Rep Wall Ball Shots or KB Thrusters with time remaining in the cap.

D) Flexibility

Groin Stretch against Wall

Rest

E) Power Hour

10 mins Practicing a Skill of your choice

Then

Snatch From Plates 3,3,3,3,3 EMOTM

Ring Press Ups 3 x 15

Then

Walking Barbell Lunge - 25m (40/25kg)

Run - 50m

AMRAP: 10 Minutes

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