APRIL 16, 2020
HOME WOD
General Warm Up
20 Spidermans
1:00 Wrist Stretch
20 Spidermans
1:00 Puppy Dog Stretch
20 Spidermans
Workout
15 Rounds
10 Jumping Lunges
10 DB Push Presses 50/35s
Rest :30
Extra
10 Rounds
Hollow-to-Superman Roll x 4
Rest :30
Scaling
- Reduce the total amount of rounds to 5, 10, or 12.
- Substitute push ups for push presses
- Substitute stationary lunges for jumping lunges
- Increase the amount of rest between rounds to 1:00 if needed.
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1. Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 60%
2. Conditioning
"Meatball Tub"
For Time 3 Rounds
12/8 Calorie AAB
20 Push Ups
10 Hang Clean and Jerk 115/75lbs
Rest 2:30