Apr 28

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm Up: EMOM 9 1st - 30 sec Plank Army Crawlers 2nd - 20 Frog Pumps 3rd - 10 Yoga Push Ups B) Strength/Skill: 3 Sets 1) 6-8 Handstand or Pike on Box Push Up Negatives @62A1 2) 15/leg Single Leg Cross Body Cone Touch @30X0 3) 15 Feet Elevated (4-6 inch) Glute Bridge @40X2 C) Metcon: For Time 5 Rounds 200m Run 6 BW Turkish Get Up R (make a fist or hold something around the house in your hand) 200m Run 6 BW Turkish Get Up L (make a fist or hold something around the house in your hand) + 5 Rounds 3 Wall Walks or 5 Plank Walk Outs 30m Bear Crawl 45 Jump Jacks 10m Walking Lunge D) Cash Out Mobility: 1 Set 90 sec/side Twisted Cross 90 sec/side Low Dragon

Whiteboard Briefing: https://youtu.be/6ki5Hj3lhWM

WOD

“Option 1: Equipment WOD”

A) Warm-Up: EMOM 9 1st - 30 sec Plank Army Crawlers 2nd - 20 Frog Pumps 3rd - 10 Yoga Push Ups B) Strength/Skill: 3 Sets 1) 15 Seated Dumbbell Press @2020 2) 15/leg Hand Supported Single Leg Romanian Deadlift @ 30X0 3) 15 Feet Elevated (4-6 inch) Glute Bridge @40X1 C) Metcon: For Time 5 Rounds 200m Run 4 Single Arm DB Complex R 200m Run 4 Single Arm DB Complex L (1 DB Complex = 1 DB Deadlift + 1 DB Muscle Snatch + 1 DB Push Press) + 5 Rounds 12 Burpee 30m DB Overhead Carry 12 Candlestick Roll Ups 30m DB Rack Carry *complete first 5 Rounds section before moving on 2 second 5 Rounds section *scale to 3-4 Rounds if needed D) Cash Out Mobility: 1 Set 90 sec/side Twisted Cross 90 sec/side Low Dragon

Whiteboard Briefing: https://youtu.be/6ki5Hj3lhWM

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