APRIL 15, 2020

HOME WOD

General Warm Up

5 Inchworms

1:00 Squat Hold

5 Inchworms

1:00 Handstand Hold

5 Inchworms

1:00 Plank

Workout

For Time

50-40-30-20-10

Dumbbell Snatch 50/35lbs

Sit Ups

Can you go unbroken?

Extra

4 Rounds

30 Russian Twists w/ DB/KB/Plate/Medball 25/15lbs or less

Rest 2:00

Scaling

- Reduce the amount of repetitions by removing the round of 50 and/or 40

- Substitute DB for KB (perform KB swings) or gallon jug - Substitute crunches for sit ups

- Perform the Russian Twist with no weight 

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1. Strength

Back Squats 8x3 at 60%

2. Conditioning

AMRAP 15 Minutes

30/25 Calorie Bike (AAB or C2)

150' S-Arm DB OHWL 50/35lbs (Overhead walking lunge)

30 Toes to Bar