APRIL 9, 2020
HOME WOD
General Warm Up
2:00 Upward Facing Dog
then,
2 Rounds
20 Squat Jumps
:30 Handstand Hold
Workout
AMRAP 6 Minutes
Run 200m
20 V-Ups
Rest 2:00
AMRAP 5 Minutes
Run 150m
25 V-Ups
Rest 3:00
AMRAP 4 Minutes
Run 100m
30 V-Ups
Extra
5 x 20 Tempo KB RDLs* Rest as needed
*5-count to the bottom, fast on the way up!
Scaling
- Reduce the V-Up Reps in each AMRAP to 10/15/20 or perform sit ups or crunches
- Use any object for KB RDLs
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1. Strength
For Time
4 Squat Clean & Split Jerk @70%
3 Squat Clean & Split Jerk @75%
2 Squat Clean & Split Jerk @80%
1 Squat Clean & Split Jerk @85%
2. Conditioning
AMRAP 3 Minutes
Row 30/24 Calories
Max Rep Toes to Bar in remaining time
Rest 3:00
AMRAP 3 Minutes
25 Toes to Bar
Max Calorie Bike in remaining time