WOD
 | Thu, Apr 16 2020 |  |
 | Happy Birthday: Tom K |
| AMRAP 20-Run-HRPU-Skater Jumps | FT 50-40-30-20-10-DB Snatch-Situp | Other Results |
AMRAP 20-Run-HRPU-Skater Jumps
(Rounds, Int)
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Hand Release Push-ups
12 Skater Jumps
----------
Rx2 Scaling Options:
Run => 20 Burpees => 1:30 Jumping Jacks => 150 Jump Rope Skips => 2:00 Wall Sprint
HR Push-ups => HR Knee Push-ups
Skater Jumps => Single Leg Broad Jumps => Broad Jumps
400m/20/12 Reps => 200m/10/6 Reps
----------
3 Things:
- Squeezing in a longer one today. We’ve been getting after sprints and interval efforts lately.
- Don’t let the HR push-ups slow you down too much. We’re looking for a consistent effort for the entire 20 mins. Scale the reps back here if needed.
- Skater Jumps are new to most of you. THE IDEA IS TO JUMP AS FAR AS YOU CAN EACH REP, WHILE MAINTAINING BALANCE. If these feel too easy, you probably aren’t jumping far enough. Test yourself a bit.
| DeAnna | 9 + 1 min JJ Int | 1 min Jacks, 20 pushups, 12 skater jumps per round | | Adam vanvalkenburgh | 10 + 1 min JJ Int | 1:00 JJ, 10 Push-ups, 10 Skater Jumps | | Brian B | 10 Int | 1:00 JJ, 10 Push-ups, 10 Skater Jumps | | Ryan D | 9 + 1 min JJ Int | 1:00 JJ, 10 Push-ups, 10 Skater Jumps |
|
FT 50-40-30-20-10-DB Snatch-Situp
(Time, Int)
50-40-30-20-10 reps, for time of:
Alternating Dumbbell Snatch, pick load
Sit-up
---------
Rx2 Scaling Options:
-Any alteration to the prescribed workout.
|
| Wesley | Murph Prep | Yes | 3x0:30 Butterfly Mini Circles, 3x0:30 Arch Pull-ups, Mobility, Shoulder prehab. |
|
