WOD - 090430

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Complete four rounds:

1 minute Wall Runs

10 Korean Dips

20'

Finish with 2x10 Wrist Pushups

notes:

1) Rest 30 sec between individual exercises.

2) Rest 2-3 minutes between rounds.

3) Do not pause during the 20 feet of Arch/Hollow Snaps.

CF warmup 3 rounds

I could only do 2 rounds. but they were quality.

I couldn't see the clock so i did 2x40 reps of wall runs

I couldn't figure out how to do Korean dips so i did 2x10 ring dips

and the hollow snaps were quite fun. 2x20 I didn't want to be embarrased or give the wrong idea to the young kids at open gym by doing them for distance :oops:

Did this yesterday

Row for 4 minutes 2 minutes/500meters approx

Complete four rounds:

1 minute Wall Runs broken sets equaling approximately 1 minute... 3rd and 4th round some of sets were just HS

10 Korean Dips 7/10 with kip 2nd 3 consecutive. 3rd round (4 2 1 3) 4th (2 3 3 2)

20' Arch/Hollow Snaps

just did 20 reps

Finish with 2x10 Wrist Pushups

We are two WOD's behind so we did this one today.

3 rounds

- 30 seconds HS wall runs + 30 seconds wall HS

- 5 korean dips (took some time to figure out a smove motion)

- 20 feet arch/hollow snaps (they did not look like those in the video because I did not get my butt that high)

finish with 2x10 wrist pushups (on the knees)

Rest between exercises was 30 seconds. Rest between rounds were about 3 minutes.

Great workout! Shoulders and triceps feel very good after those exercises!

decided to pick out a random WOD to do today and this was it.

HS wall runs 50,40,40,30 seconds

4 sets of 10 korean dip negatives

4 sets of 5 body levers in advanced tuck

then to finish off I did 4 sets of 30 second HS wall runs