
4/11/20
WARM-UP
10 shoulder rotations forward
10 shoulder rotations backward
:30 sec heel to butt hold **each
10 body good mornings
10 toy soldier high kicks
—
4 Rounds
10 plank toe touches
10 reverse lunges
10 hollow rocks
5 air squats w/3 sec pause @bottom **explosive up!
HOME GYM TRACK
6 Rounds 1 Min of Work/1 min of Rest
7 Snatches @95-115/65-80
14 Weighted Sit-ups
7 Thrusters
MINIMAL EQUIPMENT TRACK
6 Rounds 1 Min of Work/1 min of Rest
7 Snatches
14 Weighted Sit-ups
7 Thruster
**Single Arm WOD
6 Rounds 1 Min of Work/1 min of Rest
14 Snatches
14 Weighted Sit-ups
14 Thruster **7 Left A./7 Right A.
Alternative Equipment/Movement
KB Swings
Double DB Snatches & Thrusters
Single Arm KB/DB Snatches & Thrusters. Burpees will be jumping over KB or DB
Odd Object G2OH & Thrusters
BODY WEIGHT TRACK
6 Rounds 1 Min of Work/1 min of Rest
14 Plank Wall Walks
7 Air Squats
7 Broad Jumps
7 Air Squats
14 Sit-ups
Alternative Movements:
Shoulder Taps (substitution for plank wall walks)
14 Mountain Climbers (substitution for broad jumps)
COACHES CHALLENGE
10 Rounds
10 Hollow Rocks
:30 sec Wall Squat Hold
MOBILITY
Hold each position for 1 minute on each side
Quad stretch
Hamstring stretch
Scorpion
The prayer