Wednesday 4.22.20

by Spearfishyoga

GROUP PREP

200m walk

5 Push up to Down Dog

5 Burpees

5 Scap Retractions (pull-up or push-up)

5 Kip Swings

5 Pull-ups

10 Sit-ups

5 Cleans

200m job

STRENGTH:

On the Minute x 10:

1 Set of Max Handstand Push-ups

Or

1 Set of Max Pushups

WOD

OPTION 1 (barbell)

“Body Bag”

21-18-15-12-9:

Pull-ups

Cleans (Rx 95/65) (Fitness 65/45)

Burpees

OPTION 2:

EQUIPMENT

“Oxygen”

3 Rounds:

25 Strict Pull-ups Rx+ – Kipping Rx – Rows Fitness

400 Meter Run

50 Sit-ups

800 Meter Run

OPTION 3:

NO EQUIPMENT

“Oxygen”

3 Rounds:

50 Odd Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run

MOBILITY:

200m walk