WOD: April 6th, 2018

Accessory/HIIT/ROMWOD

1.
Rounds, 3NFT
Dumbbell Rows x 6-8 rep
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

2.
3 mins
Max Burpees

3.
ROMWOD

Partner WOD

Partner WOD, AMRAP & EMOM
Fitness/Bring A Buddy Movements
12 min AMRAP:
20 HR Knee Push-Ups
30 Jumping pull ups
40 body weight lunges
*EMOM 3 wall balls 10lbs

–rest 2 mins–

12 min AMRAP:
40 air squats
30 ball slams 10lbs
20 sit-ups
*EMOM 3 burpees

Scaled
12 min AMRAP:
20 Box HPSU
30 pull ups
40 medball lunges 14/10
*EMOM 3 wall balls 14/10

–rest 2 mins–

12 min AMRAP:
40 goblet squats (RX: 35/25)
30 ball slams 14/10
20 medball sit-ups 14/10
*EMOM 3 burpees

*KB is not allowed to touch the ground during the remaining AMRAP.

RX
12 min AMRAP:
20 HSPU
30 pull ups
40 medball lunges 20/14
*EMOM 3 wall balls 20/14

–rest 2 mins–

12 min AMRAP:
40 goblet squats 55/35
30 ball slams 20/14
20 medball sit-ups 20/14
*EMOM 3 burpees

*KB is not allowed to touch the ground during the remaining AMRAP.