Apr 26

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm up: 3 Rounds 40 sec High Knee Run in Place 10 Spiderman Lunges 10 Prone Scapular Retractions (pause 2 sec at the top of each) 20 Steps Ostrich Walk B) WOD: 6 RFT 200m Run (1 min work) 20m Odd Object Carry (20 sec work) 400m Run (2 min work) 40m Odd Object Carry (40 sec work) *Rest 1 min between rounds C) Midline Cash Out: 5 Rounds 10 L Crunches 8 Straight Leg Straight Arm Sit Up 5/side Bodyweight Windmill

Whiteboard Briefing: https://youtu.be/qIqXD7lN0y0 Video Demos: L Crunches https://youtu.be/pCTGz_Qecos Straight Leg Straight Arm Sit Up https://youtu.be/P2-ZuSIFcW8 BW Windmill https://youtu.be/3rtUK_jUv4s

WOD

“Option 1: Equipment WOD”

A) Warm up: 3 Rounds 40 sec High Knee Run in Place 10 Spiderman Lunges 10 Prone Scapular Retractions (pause 2sec at the top of each) 20 Steps Ostrich Walk B) WOD: 6 RFT 200m Run (1 min work) 20m Front Rack Carry (20-30 sec work) 400m Run (2 min work) 40m Front Rack Carry (40-50 sec work) *Rest 1 min between rounds C) Midline Cash Out: 5 Rounds 5 Turkish Sit Ups R 3 Turkish Get Up R 3 DB Windmill R 5 Turkish Sit Ups L 3 Turkish Get Up L 3 DB Windmill L

Whiteboard Briefing: https://youtu.be/qIqXD7lN0y0 Video Demos: Prone Scapular Retractions https://youtu.be/kbdjnPwCCD0 Ostrich Walk https://youtu.be/eQgc7OO4cNw DB Windmill https://youtu.be/3rtUK_jUv4s

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