20200406- HOME WOD

WARM UP 3 Rounds

20 Jumping Jack 15” Side Plank (15”/15”) 10 KB Deadlift 5 Push Up STRENGTH 4 Rounds

16 Back Plank - Hip Flexion (8/8) 20 Russian Twist (10/10) WOD

3 RFT

12 KB Snatch 25 Double Under 12 KB Swing 25 Double Under 12 Goblet Squat 25 Double Under ADAPTATION

3 RFT

12 Good Morning 40 Double Under 15 Goblet Squat 40 Double Under

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20200619 - HOME WOD

WARM UP Part 1 3 Rounds 10” Squat Hold 12 N- Sit Up 14 Back Extension 10 Vertical Jump Part 2 4 Rounds 20 Split Jack 20 Flutter Kicks 20” Plate Plank 8 Thruster STRENGTH 4 Rounds 8 Overhead Tríceps Ex

20200618 - HOME WOD

MOBILITY 3 Rounds 20” Each Position WARM UP Buy in: 1’ Single Under Variation 4 Rounds 15” Hand Stand Hold 10 Jump Over KB 20 Mountain Climb Buy Out: 1’ Single Under Variation STRENGTH 4 Rounds 8 Bíce

20200617 - HOME WOD

WARM-UP 4 Rounds 10 Air Squat 10 Plate Ground To Overhead 20 Plate Russian Twist 20 Skipping 20 Anfersen CONSISTENCY EMOM 8’ 1: 12 Plate Sit-up 2: 10-20 Pistol WOD 5 RFT 10 KB Step Lunge 12 Alternatin

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