Monday, February 8, 2021

HOME WOD Program

1. Strength + Skill

Handstand Hold Practice

Options:

- Complete 10 Wall walks for quality

- 3 Max effort Handstand holds

2. Conditioning

AMRAP 15

60 Jumping Jacks

50 Jumping Lunges

40 Sit ups

30 Jumping Squats

20 Plank Up Downs

10 Burpees

3. Accessory

EMOM x 6

Alternating

a) 10-12 Barbell Bicep Curls

b) 10 - 12 Chair Dips

BUILT WOD

1. Conditioning

AMRAP 4 Minutes

Row 400m

Max Rep OH Squat - 185/130lbs

Rest 3:00

AMRAP 4 Minutes

Row 400m

Max Rep OH Squat - 155/105lbs

Rest 3:00

AMRAP 4 Minutes

Row 400m

Max Rep OH Squat - 135/95lbs

Rest 3:00

AMRAP 4 Minutes

Row 400m

Max Rep OH Squat - 95/65lbs