Mar 31

Workout of days past

WOD #2

“Option 2: No-Equipment WOD”

A) Warm Up: EMOM 9 1 – 30 sec Mountain Climbers 2 – 15-20 Frog Pumps 3 – 6-10 Yoga Push Ups B) Strength/Skill: 3 Sets 1) 8-10 Offset Push Ups @2020 2) 12 Prisoner Good Morning @4020 3) 12 Hip Thrust @20X2 *rest 60 sec b/t sets C) Metcon: 15 Rounds 3 Plank Walk Out 6/side Side Tuck Ups 3 Downward Dog Handstand Push Up 6 Reverse Crunches

Whiteboard briefing: https://youtu.be/w0bE5_8vaOY *can mix and match as needed depending on what equipment you have *email or DM us if you have questions --------- *Frog Pumps https://youtu.be/7IVoH7E4rWo ---------- *Offset Push Ups https://youtu.be/a9HYuicoXo4 *Prisoner Good Morning https://youtu.be/yMlI0jq3tWg --------- *Plank Walk Out https://youtu.be/BFcpwemUvE8 *Side Tuck Ups https://youtu.be/kVO_gy3f1YA *Downward Dog Handstand Push Up https://youtu.be/Ng7VfJvgOec *Reverse Crunches https://youtu.be/aIyadD7d7OA

WOD

“Option 1: Equipment WOD”

A) Warm-Up: EMOM 9 1 – 30 sec Mountain Climbers 2 – 15-20 Frog Pumps 3 – 6-10 Yoga Push Ups B) Strength/Skill: 3 Sets 1) 12 DB Glute Bridge Floor Press @2020 2) 12 DB RDL @4020 3) 12 DB Hip Thrust @20X2 *rest 60 sec b/t sets *can adjust to single arm and/or leg version of all these *KB and BB also ok C) Metcon: 15 Rounds 1 Wall Walk 2 Half Turkish Sit Ups 3 Pike Handstand Push Up (feet on box or whatever you have) 4 Candlestick Roll Ups

Whiteboard briefing: https://youtu.be/c3w0mZ5uUso *can mix and match as needed depending on what equipment you have *email or DM us if you have questions --------- *Frog Pumps https://youtu.be/7IVoH7E4rWo ---------- *DB Glute Bridge Floor Press https://youtu.be/jMmotfdI2-4 *DB RDL https://youtu.be/UsOjCcxSJaI *DB Hip Thrust https://youtu.be/C9rK3Nmc2S0 --------- *Half Turkish Sit Ups https://youtu.be/h-B1_MP-PUE *Candlestick Roll Ups https://youtu.be/wn19n6CHc8Q

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