Search

WOD26032020 , THURSDAY

Updated: Mar 26, 2020



🎖HOME WORKOUT🎖


💢 WARM UP:

17 Burpees

(NOTE: we will be adding 2 Reps everyday until we are back in the gym. You can skip the conditioning as long as you just do the warmup to stay active!)


💢SkILL ( Optional )

A. Handstand push up

Accumulate 30 Strict HSPU OR Negative HSPU

Time cap : 6-minutes


💢 CONDITIONING:

⭕️ Option 1 : One person

For time

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Kettlebell American Swing

Kettlebell Goblet Squats

5 - 4 - 3 - 2 - 1 - 5 - 4 - 3 - 2 - 1

Strict/Kipping Handstand pushups / HR Pushups + shoulder taps


⭕️ Option 2 : Two person

For time

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 -2

Kettlebell American Swing

Kettlebell Goblet Squats

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Strict/Kipping Handstand pushups / HR Pushups + shoulder taps


💢 CORE

A. Weighted DB OR KB Over Head Dead Bug

3 sets , 20 Reps

B. Leg raises

30 reps , Every 90-Sec x 5 Rounds

156 views0 comments

Recent Posts

See All

Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s

Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work  : Weightlifting: A . 2 hang power snatch @65%

Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4