May 28

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm-Up: 8 min running clock or 3 sets 10 Prone Y Raises 10 Reverse Scap Push Ups 10 Front Plank to Side Plank (5/side, hold 3 sec each position) 3 min set up/transition B) Strength: 3 Sets (15 min cap) 1) 4-6 Pike HSPU @2020 2) 4-6 Yoga Push Up @40X0 3 min rest/set up/transition C) Metcon: AMRAP 12 28 Bench Dips 9 Bodyweight Man Makers 21 Bench Dips 7 Bodyweight Man Makers 15 Bench Dips 5 Bodyweight Man Makers 9 Bench Dips 3 Bodyweight Man Makers - Max Hollow Rocks w/ remaining time *modify push up number on man makers if needed

Whiteboard Briefing: https://youtu.be/fpCSl3wGCwE Video Demos: Reverse Scapular Push Up https://youtu.be/5mXZySIMNbA Front Plank to Side Plank https://youtu.be/QV3SeYdMmIs Bodyweight Man Makers https://youtu.be/KHR1vONbo4Y

WOD

“Option 1: Equipment WOD”

A) Warm-Up: 8 min running clock or 3 sets 10 Prone Y Raises 10 Reverse Scap Push Ups 10 Front Plank to Side Plank (5/side, hold 3 sec each position) 3 min set up/transition B) Strength: 3 Sets (15 min cap) 1) 4-6/arm Single Arm DB/KB Z Press @31X1 2) 4-6/arm Glute Bridge Single Arm DB/KB Floor Press @4141 3 min rest/set up/transition C) Metcon: AMRAP 12 10 Box Jump Step Down 8 Single Arm DB/KB Hang Power Clean 6 Single Arm DB/KB Push Press 4 Single Arm DB/KB Thruster 20 Double Unders *alternate working arm each round *2:1 Single or 20 Jumping Jacks

Whiteboard Briefing: https://youtu.be/fpCSl3wGCwE Video Demos: Reverse Scapular Push Up https://youtu.be/5mXZySIMNbA Front Plank to Side Plank https://youtu.be/QV3SeYdMmIs

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