042017

WOD for April 20, 2017

Brickell

Core
60 sec plank hold

30 revers crunches
30 flutter kicks (double count)
30 bird dogs
20 T2B
20 Grasshoppers (double count)
20 coffin situps
10 strict T2B
10 single leg V-Ups (double count)
10 3 for 1 situps (left,right,middle)

60 sec plank hold

The Mailman Malone
50 medball cleans 20/14
25 push jerks 135/95
50 medball cleans
For time

Doral

Somi

Active recovery
1min high plank
400m Medball run
50 db alternating v-ups
200m plate oh walk
1min high plank
200m medball run
25 single leg v-ups
100m plate oh walk

“Meet the blacks”
12min amrap
12 uneven kb lunges 12 each
40m bear crawl
12 kb seated floor presses
12 weighted sit-ups

Keys


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