WOD

04.07.19

WARM UP

General & Specific

MIDLINE

EMOM 12’

minute 1- One Leg Front Scale – 5-15” each leg

minute 2 – Superman Hold – 30-45”

minute 3 – Tuck Crunch – 10-12 reps

WOD

6 Alternating Intervals 1’ ON, 1’ OFF of:

A)

20 Wall Ball @20/14lbs

+

max reps KB Swing @32/24Kg

B)

20 Air Squat

+

max reps Push Ups

WARM UP

General & Specific

MIDLINE

EMOM 12’

minute 1- One Leg Front Scale – 5-15” each leg

minute 2 – Superman Hold – 30-45”

minute 3 – Tuck Crunch – 10-12 reps

WOD

6 Alternating Intervals 1’ ON, 1’ OFF of:

A)

20 Wall Ball @16/8lbs

+

max reps KB Swing @24/16Kg

B)

20 Air Squat

+

max reps Push Ups

WARM UP

General & Specific

MIDLINE

EMOM 9’

minute 1- One Leg Front Scale – 5-15” each leg

minute 2 – Superman Hold – 30-45”

minute 3 – Tuck Crunch – 10-12 reps

WOD

4-6 Alternating Intervals 1’ ON, 1’ OFF of:

A)

15 Wall Ball 

+

max reps KB Russian Swing 

B)

15 Air Squat

+

max reps Push Ups

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