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WOD - Mo 19.04.21

WARM UP For quality:

Walking Samson With Twist, 30 secs

Downdog Hold, 30 secs

Bodyweight Good Morning, 30 secs

Alternating Lunge, 30 secs

Push-up to Down Dog, 30 secs

Good Morning Hold, 30 secs

Jumping Lunge, 30 secs

Push-up, 30 secs

Barbell Good Morning, 30 secs

STRENGTH Deadlift 12-12-12

Use the heaviest weight you can for each set. Rest as needed between sets.


Air Force For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High-pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete: 4 Burpees

Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

COOL DOWN For quality: Supine Spinal Twist, 2 mins Sphinx Pose, 2 mins

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