WOD for 4.10.20
Warm-up
Warm-up
Movement Flow 1
No Equipment WOD
Metcon (Time)
Bill’s Birthday WOD
24 Pull-Ups Pull-Ups, Body Rows or Towel Pull-Ups
48 Push-Ups
96 Air Squats
48 Burpees
96 Air Squats
48 Push-Ups
24 Pull-Ups, Body Rows or Towel Pull-Ups
24 Pull-Ups Pull-Ups, Body Rows or Towel Pull-Ups
48 Push-Ups
96 Air Squats
48 Burpees
96 Air Squats
48 Push-Ups
24 Pull-Ups, Body Rows or Towel Pull-Ups
Equipped WOD
Metcon (Time)
For Time
25 Single Arm KB/DB Floor Press (R)
6 alt. Turkish Get-Up
25 Alt. Single Arm KB/DB Overhead Squat (R)
6 alt. Turkish Get-Ups
25 Alt. Single Arm KB/DB Snatch
6 alt. Turkish Get-Ups
25 Single Arm Single Arm KB/DB Overhead Squat (L)
6 alt. Turkish Get-Ups
25 Single Arm KB/DB Floor Press (R)
6 alt. Turkish Get-Up
25 Alt. Single Arm KB/DB Overhead Squat (R)
6 alt. Turkish Get-Ups
25 Alt. Single Arm KB/DB Snatch
6 alt. Turkish Get-Ups
25 Single Arm Single Arm KB/DB Overhead Squat (L)
6 alt. Turkish Get-Ups
Recovery
Warm-up
A. Rhomboids LAX Ball Mobilization x 2:00/side
Here is how to do a Towel Row instead of a pull-up