“Option 1: Equipment WOD”
A) Warmup:
EMOM 9
1st – 40 sec Plank Army Crawlers
2nd – 30 Frog Pumps
3rd – 10/arm Side Plank Rotations
B) Strength/Skill:
3 Sets
1 – 10 Seated Arnold Presses @2020
2 – 12/leg Single-Leg Cross Body Romanian DL @30X0
3 – 8/leg Single-Leg Foot-Elevated Glute Bridge @30X0*
*4-6” height
**30 sec Rest between each exercise
C) WOD:
3 RFT
200m Run
10 Alternating DB Push Presses
10m/side Mixed Rack Overhead Carry
Directly into:
3 RFT
10 Off Set Push Ups (right)
20 sec Side Plank (right)
20 Alternating Pike Leg Lifts
10 Off Set Push Ups (left)
20 sec Side Plank (left)
20 sec Wall Facing HS Hold
Whiteboard Briefing: https://youtu.be/rBmsL5cWbsI
Video Demos:
Mixed Rack Overhead Carry https://youtu.be/Fs8cvj5jKV0
Alternating Pike Leg Lifts https://youtu.be/k0rGt74G80M