APRIL 2, 2020
HOME WOD
General Warm Up
2:00 Wrist Stretch then
2:00 Plank then
20 Leg Swings (front-to-back)
20 Leg Swings (side-to-side)
Workout
Run 1 Mile
5:00 Wall Sit
5:00 Handstand Hold
Run 1 Mile Push both runs hard!
Extra
4 Sets
Rest 1:00
Scaling
- Shorten the run distance to 1,200 or 800m
- Instead of run, Row, Spin, Walk
- Reduce wall sit and/or handstand hold time (2-3 minutes)
- Substitute plank for handstand hold
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1. Strength
Squat Clean & Split Jerk
5x2 @80-85%
2. Conditioning
6 Rounds
40 Double Unders
5 Bar Muscle Ups / Burpee Pull Ups
8 Deadlifts 225/155lbs
Rest :30
