WOD30042020 , THURSDAY
TASK 1: WARMUP
Blood Flow:
2 Rounds
. 30s Down ups
. 30s Plank
(No rest in between)
2 Rounds
. 30s jumping Jacks
. 30s Hollow Rack Hold
(No rest in between)
TASK 2: CONDITIONING
FOR TIME
(Time cap Extended by 3 minutes To Every 4 Rounds completed)
00:00 to 03:00
4 ROUNDS
. 1 HSPU / 4 push up
. 2 DB squat clean
TIME CAP: 6 MINS
4 ROUNDS
. 2 HSPU / 6 push up
. 3 DB squat clean
TIME CAP: 9 MINS
4 ROUNDS
. 3 HSPU / 8 push up
. 4 DB squat clean
TIME CAP: 12 MINS
4 ROUNDS
. 4 HSPU / 10 push up
. 5 DB squat clean
TIME CAP: 15 MINS
4 ROUNDS
. 5 HSPU / 12 push up
. 6 DB squat clean
TIME CAP: 18 MINS
4 ROUNDS
. 12 HSPU / 14 push up
. 7 DB squat cleans
TASK 4 : ACCESSORIES
3 Round
10 Y Raiser
10 T Raiser
10 W Raiser