diamond push up

WG WOD – THURSDAY–15.04.21 – “PUNCH BALL”

MOBILITY & WARM UP

EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Mad Ball

CONDITIONING
“Punch Ball”

AMRAP 15 Minutes:
20 Wall Balls #9/6
10 Diamond Push Up

#IORESTOACASA WOD – TUESDAY – “BIT MORE” 14.04.20

12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
The Burgener Warm Up

CONDITIONING

“BIT MORE”

EMOM 30’*- 30″on/30″ Off x 6 Rounds

Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees

*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.