WOD 4/17/2019


Published April 17, 2019


PreWod

Warm-up (10 min)
2 Rounds
10 hip bridge
5 single leg hip bridge each side
20 walking lunges
10 banded good mornings
200m jog


MetCons

Category 4 Testing: Flexibility, Core and Coordination, Kettlebells

LEVEL METHOD TESTING GROUP 4
Test Flexibility (10 m)
Test Core & Coordination (15 m)
Test Kettlebells (15 m)

Category 4 already tested

15 mins Core and Coordination
3 Rounds
1 min Sit Ups/Toes to Bar
1 min Double Under Attempts/Double Unders
1 min Rest

15 mins Kettlebells
5 min EMOM
R. KB swing pick a number

15 mins Flexibility
1 min Squat hold
5 mins Smash and Floss (quad, hamstring, glutes or calves)
1 min Retest Squat hold

1 min Front Rack hold
5 mins Smash and Floss (lats, pecs, triceps or lats)
1 min Retest Front Rack hold

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