APRIL 8, 2020
HOME WOD
General Warm Up
3:00 Calf/Achilles Smash (each side)
then
2:00 Dragon Pose (each side)
then
3:00 of Jump Rope
then
10 Push Ups with a twist
Workout
For Time
50 Mountain Climbers
20 DB Thrusters 50/35s or less
75 Lateral Line Hops
40 Mountain Climbers
15 DB Thrusters
50 Lateral Line Hops
30 Mountain Climbers
10 DB Thrusters
25 Lateral Line Hops
20 Mountain Climbers
5 DB Thrusters
Extra
5 Rounds
15 Sliders
Rest :90
Scaling
- Reduce volume of reps by removing the first 100/50/20
- Thrusters can be done with 1 or 2 DBs/KBs/gallon jugs
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1. Strength
3" Deficit Deadlift
3x1 @60-70%
3x1 70-80%
1x1 @80%+
1x1 @60%
2. Conditioning
"Lord of the Stings"
For Time
8 Clean and Jerks 155/105lbs
50' HS Walk
35 Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
20 Chest to Bar Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
10 Bar Muscle Ups