burnt wod

#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – “IT IS NOT A WALK” 24.04.20

MOBILITY & WARM UP

Not for Time:
1:00 Jump Rope + :30s Alternating Spiderman & Reach
1:00 Jumping Jack + :30s Walkouts
1:00 Jump Rope + :30s Alternating Samson Stretches
1:00 Jumping Jack + :30s Warrior Squats

CONDITIONING

“IT IS NOT A WALK”

EMOM 30
Plank Odd Object Pull Through x14 alternating
8 + 8 Contralateral Odd Object Rear Foot Elevated Split Squat
Double Unders
Front Rack Odd Object Cyclist Squat 8-10 reps
Hollow Body Hold
Odd Object Crossbody Deadlift 6 reps per side

#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – “BURNT” 17.04.20

MOBILITY & WARM UP

On 10 minutes Running Clock for Quality

15 Double Unders or Line hops (Over and back = 1 line hop)
20 Alternate Single Leg Glute Bridge
15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans
10 Odd-Object Strict Press

Work up in weight each set

CONDITIONING

“BURNT”

AMRAP 12:
2 Odd Object Squat Clean and Jerks
2 Odd Object Thrusters
30 Double Unders / Line Hops
4 Odd Object Squat Clean and Jerks
4 Odd Object Thrusters
30 Double Unders / Line Hops
6 Odd Object Squat Clean and Jerks
6 Odd Object Thrusters
30 Double Unders / Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round

Stop at the shoulder on the clean before driving the object overhead in the jerk

Body Armor

Part A) 5 Sets:
1 Squat Complex
Rest :30s between

1 Squat Complex
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Part B) Not for Time:
20 Slow Cossack Squats (10 per side)