MARCH 27, 2020

HOME WOD

General Warm Up

2:00 Saddle Pose then,

20 Lateral Line Hops

20' Duck Walk (10' forward, 10' backwards) then,

10 Squat Jumps (for height)

Workout

Every 2 Minutes for 20 Minutes

10 Box Jumps or Jumps Over an Object

20 Flutter Kicks (20 per leg, 40 total kicks)

Max Rep Air Squats in remaining time

No rest, continue squatting until the next 2 minute window begins and restart.

Extra

Shoulder Death Circuit

:30 Palms Forward

:30 Palms Backwards

:30 Internal/External Rotation Alternating

:30 Swimmers

1:00 Arms Extended at your sides Hold

Scaling

- Step ups or Tuck Jumps for Box Jumps

- Fewer Flutter Kicks or perform 10-20 crunches

- Squat to a Chair, Couch or Bench

- Reduce overall volume

- 10-16 minutes (5-8 rounds) 

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1. Strength

Squat Clean & Split Jerk

6x2 @80%

2. Conditioning

AMRAP 5 Minutes

30 Box Jumps 30/24"

30 KB Goblet Squat Cleans 53/35lbs

30 KB Goblet Lunge Steps 53/35lbs