APRIL 14, 2020

HOME WOD

General Warm Up

2 Rounds

50 Jumping Jacks

20 DB Pendlay Rows

10 Medball Cleans / DB Cleans /Pillow Cleans

then

2:00 Per Side, Calf/Achilles Smash

Workout

AMRAP 7:00

Run (for distance, 3:30 out, 3:30 back) / Row or Bike same time domain OR

Do:

50 Skips

10 Burpees

Rest 3:00

AMRAP 7:00

10 Wallballs /DB Thrusters

10 KB/DB SDLHP

Rest 3:00

AMRAP 7:00

REPEAT first AMRAP

Extra

Accumulate 4 Minutes in a Handstand Hold

Scaling

- Reduce the running volume

- Substitute wallballs for thrusters or goblet squats

- Substitute plank for handstand holds 

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1. Strength

Find a 1RM Snatch

2. Conditioning

5 Rounds 24 Box Jump Overs 24/20"

6/5 Muscle Ups

Rest 1:00