20200430 - HOME WOD

WARM UP 3 Rounds 40” ON / 20” OFF 1.Skipping 2. Climber Variation 3. Dynamic Plank CONSISTENCY 3 Rounds 10” Support L-sit 8” Ground L-sit 6 Push-up 4 Burpees *Rest 10” Between Exercise WOD EMOM 12’ 1: 12 HSPU 2: 12 KB Snatch 3: 30 Russian Twist Then, AMRAP 3’ 6 HSPU 6 KB Snatch 12 Russian Twist ADAPTATION WOD EMOM 12' 1: Pike Push Up 2: Power Snatch 3: Russian Twist Then, AMRAP 3' 6 Pike Push Up 6 Power Snatch 12 Russian Twist

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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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