APRIL 17, 2020

HOME WOD

General Warm Up

Every 3 Minutes for 9 Minutes

Run 400m

OR:

5 Inch Worms with Push Up

10 Jump Squats (touch the ground each rep)

30 Jumping Jacks

"Rest" in forward fold

Then 1:00 Per Side, Doorway Stretch

Workout

For Time

30-25-20-15-10-5

Burpees to 6” Target AFAP

Rest 3:00 after the 30, 25, then only 1:00 after the 20, 15 and 10.

Extra

10 Rounds

:30 Flutter Kicks

:30 Rest

Scaling

- Volume modifications (as written = 105 reps)

- 21-18-15-12-9-6 = 84 reps - 16-14-12-10-8-6 = 66 reps

- Reduce the total amount of rounds for flutter kicks to 5 or 7. 

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1. Strength

Overhead Squat 3x10

2. Conditioning

"Exercise is GFY”

5 Rounds

10 Sandbag Good For-Yous 100/70lbs

10 Chest to Bar Pull Ups