“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