May 12

Workout of days past

WOD #2

“Option 2: No Equipment ”

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 – 6 Handstand Negatives @51A3 2 – 12/leg Single-Leg Cross Cone Touches @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 20m Bear Crawl 20 Alternating Shoulder Taps 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 HS Hold

Whiteboard Briefing: https://youtu.be/rBmsL5cWbsI Video Demos: Alternating Pike Leg Lifts https://youtu.be/k0rGt74G80M

WOD

“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

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