Apr 14

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warmup: EMOM 9 1st – 40 sec Jumping Jacks 2nd – 40 sec Single Leg Glute Bridge March 3rd – 20 Pike Shoulder Taps B) Strength/Skill: 3 Sets 6 Handstand Push Up Negatives @41A1 rest 60sec 12/leg Single Leg Cross Body Cone Touch @30X0 rest 60sec 12 Feet Elevated Glute Bridge (feet on 4-6" step) @40X1 rest 60sec C) WOD: AMRAP 20 Run 200m 5 Cossack Squats (Right) 5 Cossack Squats (Left) 10 Hand Release Push Ups 20m Bear Crawl

Whiteboard Briefing: https://youtu.be/D1v28_xA6r4 Video Demos: Single Leg Glute Bridge March https://youtu.be/jxd0G4Ex1lQ Single Leg Cross Body Cone Touch https://youtu.be/y8ZJkslLCKo Feet Elevated Glute Bridge https://youtu.be/tgJU9cODIWY

WOD

“Option 1: Equipment WOD”

A) Warmup: EMOM 9 1st – 40 sec Jumping Jacks 2nd – 40 sec Single Leg Glute Bridge March 3rd – 20 Pike Shoulder Taps B) Strength/Skill: 3 Sets 12 Seated Dumbbell Press @2020 rest 60sec 12 Hand Supported Single Leg Romanian Deadlift @40X0 rest 60sec 12 Feet Elevated Glute Bridge (feet on 4-6" step) @40X1 rest 60sec C) WOD: AMRAP 20 Run 200m 5 - Single Arm DB/KB Rack Cossack Squats (Right) 5 - Single Arm DB/KB Push Press (Right) 30m - Single Arm DB Overhead Carry (Right) 5 - Single Arm DB/KB Rack Cossack Squats (Left) 5 - Single Arm DB/KB Push Press (Left) 30m - Single Arm DB Overhead Carry (Left)

Whiteboard Briefing: https://youtu.be/D1v28_xA6r4 Video Demos: Single Leg Glute Bridge March https://youtu.be/jxd0G4Ex1lQ Hand Supported Single Leg Romanian Deadlift https://youtu.be/Ylj7UU-1-ag Feet Elevated Glute Bridge https://youtu.be/tgJU9cODIWY

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