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