4/4/20 WOD
WARM-UP
2 Rounds
15 Body Good mornings
10 Plank Toe Touches
5 Quadrupeds/T-Spine Rotations **each side
—
8-6-4-2
Inch Worms
Lying Knee Tucks
Kang Squats
HOME GYM & MINIMAL EQUIPMENT TRACK
A. Home Gym
20 Rounds
5 DLs @95/65
3 HPC
10 Burpees
B. Minimal Equipment
20 Rounds
5 DLs @95/65
3 HPC
10 Burpees
**Alternative Equipment
DL & HPC: DB, KB, Medball, Plate
**Alternative Movement
HPC: Russian Swings w/KB, MedBall, Plate, Weighted Backpack
BODY WEIGHT TRACK
C. Body Weight Only
20 Rounds
10 Reverse Walking Lunges
30ft Reverse Backward Bear Crawl
10 Burpees
Alternative Movement
Bear Crawl: 20 alt. Plank Toe Touches
**Set-up:
Set a starting point
Perform your 10 Reverse Walking Lunges
Lunges can be your reference point of distance
Once the distance of lunges are complete, drop down and perform backward bear crawl back to your original “starting point"
COACHES CHALLENGE
D. CCOD
Accumulate 5 Mins in a Sitting Split
10 Rounds
:30 sec Wall Squat Hold
10 Sit-ups
MOBILITY (1 minute each position/side)
Pigeon pose stretch
-Front lunge start
-external face of the foot and knee on the floor
-minimum knee flexion in the rear knee
World's Greatest Stretch
-front lunge start
-the elbow that comes down should be on the same side as the foot that's upfront
-bring the elbow down to the floor keeping it close to the ankle
-lower the elbow as far a possible
Crossed prayer
-arm stretched under the chest, palm up
-elbow to the top
-hand as far away as possible, shoulder on the ground
The prayer
-buttocks on heels and arms outstretched
-hands-on the ground
-neutral head