4/24/20
WARM-UP 20 Calve Raises
16 Knee Pulls
20 Jumping Jacks
16 Heel Pulls
20 Plank Toe Touches
16 Figure Fours
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AMRAP 8
100m Run
10 Scap Retraction
10 Glute Bridges
1 Push w/downward dog + 2 Shoulder taps into Downward Dog x5 reps
WOD OPTIONS HOME GYM TRACK For Time
400m Run
10 Pull-ups
7 T2B
10 Snatches @ 115-135/80-95
400m Run
10 Pull-ups
7 T2B
7 Snatches
400m Run
10 Pull-ups
7 T2B
4 Snatches
400m Run
10 Pull-ups
7 T2B
1 Snatch
MINIMAL EQUIPMENT TRACK 4 Rounds 400m Run 10 Pulls 7 T2B/V-ups 10 KB Swings @ 70/53 Alternative Equipment/Movement Pulls * Ring Rows * Elevated Rows * Bent of weighted Rows T2B * V-ups * Lying Knee Tucks * Sit-ups KB Swings * DB-Medball-Plate Swings * DB Snatches BODY WEIGHT TRACK 4 Rounds
400m Run
10 Scap Retractions
10 V-Ups/Lying Knee Tucks
7 Burpee Broad Jumps
COACHES CHALLENGE :30-:45 second Side Plank Hold **each/Rest :60 seconds once both sides are complete
x4-5 Rounds
MOBILITY
Single leg hamstrings stretch
Calve stretch
Front rack fixer
Mission accomplished! Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf #supportyourlocalbox Happier. Healthier. Your friends at BICF