Tuesday, April 6
WOD
Warm-up:
10 Leg swings
5 Yoga pushup
10 T-spine rotation
5 Deep Squat complex
10 Tuck up
5 Front squat w/ pause w/ BB
5 Lat pull
4 Kip swing
3 Pullup
WOD:
A) Tempo Front Squat
4-4-4-4
2 second pause in the bottom of the squat.
*11 minutes including warm-up.
B) “Mini-Cindy”
12 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Compare to 041618,100217,00715
Home WOD:
A) Every :90 for 6 minutes (4 sets)
4 Front squat w/ 3 second pause
8 V-up
8 Superman
B) Mini-Cindy”
12 minute AMRAP of:
5 Pull-ups (Sub 6 Renegade rows)
10 Push-ups
15 Air Squats
Compare to 041618,100217,00715
Mobility:
1:00 Frog
1:00 Twisted cross
