4.1.20 Wednesday

March 31, 2020

 

 

Mobility: 

 

Dynamic W/U: 3 rounds 

30s Each Exercise 

Jumping Jacks

Froggers 

Plank w/ Tap 

Glute Bridge 

Squat Thrusts 

 

WOD: "Never Ending Story" 

EMOM x 30

 

Minute 0-10

Odd: 8 BB Deadlifts (Light)/1 Arm DB/KB DL (Fl) x16/16 Backpack Swings 

Even: 8 BFB/Burp Facing DB/KB/Backpack 

 

Minute 10-20

Odd: 8 Power Clean (fl) (Light)/1 Arm DB/KB Hang Clean (Fl) x8e/16 Backpack Cleans 

Even: 8 BOB/Burp Over DB/KB/Backpack 

 

Minute 20-30

Odd: 8 BB Hang Squat Clean (Light)/Goblet KB/DB squat/16 Backpack Front Squats 

Even: 8 Burpees

 

 Modifications

  1. BB DL - 1 Arm DB/KB DL - Backpack Swings 

  2. BB PC - 1 Arm DB/KB Hang PC - Backpack Cleans 

  3. BB Hang Squat Clean - Goblet DB/KB Squat - Backpack Front Rack Squat 

  4. Burpees (BFB, BOB) - Burpees

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