MARCH 20, 2020
HOME WOD
Warm up:
20 Shoulder Swimmers (https://youtu.be/4sRUwmB6vR8)
20 Spidermans
30 Air Squats
10 T- spines
10 Scorpions (reverse of T- Spine)
WOD
AMRAP 15 minutes:
25” Handstand Walk / Bear Crawl / 26 Plank Shoulder Taps *
20 Mountain Climbers
15 Jump Squats
* Here are some great modification ideas for this:
- If you don’t have space to create 25’ HS walk or Bear Crawl, you can bear crawl in place (like jogging in place for 50 steps)
- You could kick up into a HS and do taps
- You could get into a plank and do shoulder taps
CORE
Accumulate 50 Dead-bugs
___________________________________________________________________________
1. Strength
3" Deficit Deadlift
8x3 @67.5%
2. Conditioning
5 Rounds
3 Muscle Ups / Jumping / Pull up Work
8 DB Thrusters 50/35s
3 Muscle Ups
60 Double Unders
* 15 minute time cap