Wednesday 4.22

WEDNESDAY
STRENGTH: Front Squat
3-3-3-3-3 , then EMOM 4m: 6 @ heaviest able with speed

VirtualWOD
Core Work: 3 Rounds
Hold Around the World, 30s each position
– Hollow Hold
– L Side Plank
– Forearm Plank
– R Side Plank
rest 30s

Then 3 Rounds
30s Straight Arm Plank Arm Lifts
30s “” “” Leg Lifts
30s Push-ups
rest 30s

WOD w/equipment (w/o in parentheses)
3 Rounds to complete in 3:00
10 Goblet Reverse Lunge
10 Russian swings (Good Morning)
– AMRAP Up Downs with remaining time
REST 1 MIN
3 Rounds to complete in 3:00
10 Goblet Side Lunges
10 Full Swings (Squat High Jumps)
– AMRAP Burpees with remaining time
REST 1 MIN
3 Rounds to complete in 3:00
10 Goblet Lunges
10 Sumo DL HP (Dbl Mountain Climber)
– AMRAP Burpee Broad Jump with remaining time
REST 1 MIN
30 Bridge Ups (each leg)

Extra Work
1. For Quality then Time
10-1 Power Clean and Press 95/65
1-10 Back Squat