Apr 21

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm up: EMOM 9 1st - 40 sec Plank Army Crawlers 2nd – 30 Frog Pumps 3rd – 10/arm Side Plank Rotations B) WOD: 8 Rounds For Time 10 Alternating Cossack Squats 10 Hollow Rocks rest 5 min 8 Rounds For Time 5 Jump Complexes 1 rep = Jump Lunge Right + Jump Lunge Left + Jump Squat 10 Sit Ups D) Mobility Cash Out: 5-10 min Easy Walk 2-3 min Heel Sit (quads) 1-2 min/side Child's Pose (shoulders) 2 min/side Low Dragon (calf)

Whiteboard Briefing: https://youtu.be/sc8ucZAVMm0

WOD

“Option 1: Equipment WOD”

A) Warm up: EMOM 9 1st - 40 sec Plank Army Crawlers 2nd – 30 Frog Pumps 3rd – 10/arm Side Plank Rotations B) WOD: 5 Rounds For Time 12 Alternating Dumbbell Front Rack Cossack Squats 6-9 Strict Pull Ups (choose a number you can do unbroken) rest 3 min For Time 10-8-6-4-2 Renegade Rows 30-25-20-15-10 Hollow Rocks rest 3 min 5 Rounds For Time 5 Jump Complexes 1 rep = Jump Lunge Right + Jump Lunge Left + Jump Squat 15 Sit Ups D) Mobility Cash Out: 5-10 min Easy Walk 2-3 min Heel Sit (quads) 1-2 min/side Child's Pose (shoulders) 2 min/side Low Dragon (calf)

Whiteboard Briefing: https://youtu.be/sc8ucZAVMm0

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