Apr 10

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm Up: 3 RFQ 20 Alt Toe Touch (crossbody) 8 Shoulder CARS 10/arm Side Plank Rotation 30 sec Down Dog Stretch B) Strength/Skill: 4 Sets 1) Prisoner Complex 2) 10-15 Bench Dips @2010 3) 12 Ring Row/TRX Row/Bed Sheets Row @20X1 *Prisoner Complex = 5 Prisoner Good Morning + 5 Prisoner Squat Jumps + 10 Prisoner Reverse Lunge C) Metcon: AMRAP 9 9 Yoga Push Ups 18 Alt Lunge Jumps

Whiteboard Briefing: https://youtu.be/29RkdQlTrvI *can mix and match as needed depending on what equipment you have *email or DM us if you have questions

WOD

“Option 1: Equipment WOD”

A) Warm-Up: 3 RFQ 20 Alt Toe Touch (crossbody) 8 Shoulder CARS 10/arm Side Plank Rotation 30 sec Down Dog Stretch B) Strength/Skill: 4 Sets 1) DB/KB Complex (each side) 2) 10/arm Single Arm Glute Bridge Floor Press @30X1 3) 12 Ring Row/TRX Row/Bed Sheets Row @20X1 *Complex = 5 DB Single Arm Sumo Deadlift + 5 DB Single Arm Bent Over Row + 5 DB Single Arm Hang Clean *Same Complex if using a Barbell C) Metcon: AMRAP 9 9 Pike Handstand Push Ups 18 Alt Lunge Jumps *can sub regular HSPU if you want

Whiteboard Briefing: https://youtu.be/29RkdQlTrvI

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