JUNE 17, 2020

BUILT WOD

1. Strength

E2MOM12

5 Back Squat

Building, stay with solid form.

2. Conditioning

AMRAP 15 Minutes

Run 200m

12 Jumping Pull Ups /8 Kipping Pull Ups / 4 Strict Pull Ups

______________________________

FitHome WOD

General Warm Up 

2 Rounds 

20 Leg Swings Forward/Backward 

20 Leg Swings side-to-side 

25m High Knees 

25m Butt Kicks 

then, perform

3 rounds of

:20 work of lateral shuttles, starting very 

slow and increasing speed. 

Workout 

EMOM 10 Minutes 

:20 Max 5-yard Lateral Shuttles 

Do not cross your feet over, shuttle sideways always facing the same direction. 

Rest 5:00 

4 Rounds 

10-20-30-40 Yard Shuttle Sprints* 

Rest 3:00 between shuttles 

*10 out and back, 20 out and back, 30 out and back, 40 out and back 

Extra

3:00 Couch Stretch per side 3:00 Hamstring Stretch 

Scaling 

-Reduce part 1 to 5-7 rounds 

-Reduce shuttle distance in part to by removing the 40 yard por-tion