May 19

Workout of days past

WOD #2

“Option 2: No Equipment WOD”

A) Warmup: 3 Sets 10/arm Side Plank Rotations 10 Down Dog Alternating Shoulder Taps 5 Yoga Push Ups 10m Crab Walk B) Strength/Skill: 3 Sets 3 Strict HSPU @30X0 4 HSPU Negatives @41X1 5 Pike Strict HSPU Push Ups @40X0 Rest 30 sec 10 Prone Y Raise @10X1 10 Prone T Raise @10X1 10 Prone I Raise @10X1 Rest 90-120 sec *Light weight for Prone YTI Raises C) WOD: For Time 1-2-3-4-5-4-3-2-1 Wall Walk Bodyweight TGU R Bodyweight TGU L *15 Hollow Rocks between each round Rest 3 min For Time 12-9-6-3-6-9-12 Inchworm squat jump 24-18-12-6-12-18-24 Plank Shoulder Taps 12-9-6-3-6-9-12 Sit-Ups

Whiteboard Briefing: https://youtu.be/mv3AUVJnwiU Video Demos: Crab Walk https://youtu.be/1RW38T55m2c Prone Y Raise https://youtu.be/103Mv8i-ctE Prone T Raise https://youtu.be/3GJoiYUYwr0 Prone I Raise https://youtu.be/8NZ-jnfZdEU Inchworm squat jump https://youtu.be/ccsMX1aHGAw

WOD

“Option 1: Equipment WOD”

A) Warm Up: 3 Sets 10/arm Side Plank Rotations 10 Down Dog Alternating Shoulder Taps 5 Yoga Push Ups 10m Crab Walk B) Strength/Skill: 3 Sets 3 DB Strict presses @21X1 4 DB Push Presses 5 DB Push Jerks Rest 30 sec 3 Strict Chest to Bar Pull-Ups 4 Strict Pull-Ups 5 Hanging Knee Tucks Rest 90-120 sec C) WOD: For Time 3-6-9-12-9-6-3 Single Arm DB Z Press R Single Arm DB Z Press L Dual KB/DB Swing *Double reps for KB/DB swings if using one KB/DB Rest 3 min For Time 12-9-6-3-6-9-12 Inchworm Squat Jump DB Plank Row R DB Plank Row L

Whiteboard Briefing: https://youtu.be/mv3AUVJnwiU Video Demos: Crab Walk https://youtu.be/1RW38T55m2c Single Arm DB Z Press https://youtu.be/Ib-8BOyAgTQ Inchworm Squat Jump https://youtu.be/ccsMX1aHGAw

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