Koa Kid's Martial Arts Registration is August 17, 18 & 20, 2020 9AM-1:30PM & 5PM-6:30PM at Koa Kingdom 109 W Gentile

4.27 WOD
27th Apr, 2020

4.27 WOD

Warm Up
5 Min Cardio
5 Rounds for Time
10 Hollow Rocks
5 V-ups
10 Leg Lifts
30 sec Plank
10 3 count bicycle crunches

5 Min Mobility

 

WOD
*Add weight to any of the movements if possible

10 Alternating Lunges
15 Box Jumps
20 Burpees
25 Bench/Chair Dips
30 Hand Release Push-Ups
35 Air Squats
40 Double Unders (3x singles)
45 Mountain Climbers (R&L =1 rep)
50 Full Situps
45 Mountain Climbers
40 Double Unders
35 Air Squats
30 Hand Release Push-Ups
25 Dips
20 Burpees
15 Box Jumps
10 Alternating Lunges

Burnout
5k run, hike, bike, row