4/23/20
WARM-UP 3 Rounds
10 Plank Shoulder taps
20 Mountain Climbers
10 Glute Bridges
—
3 Rounds
5 Kang Squats
10 Cossacks Squats
10 Plank Wall Walks/2 Wall Walks/30ft BKWD Bear Crawl
WOD OPTIONS HOME GYM TRACK EMOM x12
Min 1 :30 seconds Handstand Walks
Min 2: 10 Back Squats @115-155/85-105
—
2 min transition
—
EMOM x12
Min 1 :30 sec MAX DB Box Step overs @24/20” @50/35 (double)
Min 2 :45 second Plank Hold (weight for those who can)
Alternative Movement
Handstand Walk
:30 seconds of wall walks
:30 seconds of backward bear crawl
MINIMAL EQUIPMENT TRACK EMOM x12 Min 1 :30 Handstand Walks Min 2: 10-12 Weighted Squats — 2 min transition — EMOM x12 Min 1 :30 sec MAX Weighted Box Step overs Min 2 :45 sec Plank Hold (weight for those who can) Alternative Equipment/Movement Handstand Walk
:30 seconds of wall walks
:30 seconds of backward bear crawl
Squats & Step overs
DBs. KBs, Medball, Plate, Odd Object
BODY WEIGHT TRACK EMOM x12 Min 1: :30 seconds Handstand Walks Min 2: :30 sec of Air Squats — 2 min transition — EMOM x12 Min 1: :30 sec of Lateral Lunges Min 2: :45 second Plank Hold (weight for those who can) Alternative Movement Handstand Walk
:30 seconds of wall walks
:30 seconds of backward bear crawl
COACHES CHALLENGE 50-40-30-20-10
Alt plank hip dips **Rest :60 second between
MOBILITY
Hip opener
Self hug stretch
Child's pose
Scorpion
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