Wednesday- April 8th

April 8, 2020

***CHECK OUT INSTAGRAM FOR DAILY WOD COACHING TIPS + 14-DAY HEALTHY LIFE CHALLENGE!

 

Weekly Warm-Up: 1-2 Sets
60 seconds of Jumping Jacks or High Knee Jog in Place
10 Deadbugs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in Push-up position
10 Burpee Tuck Jumps

  + Today's Warm-up Movements:

          *Pass-throughs x 10 (with broom)

          *Samson Lunges x 20

 

 

 

A. With Equipment

"Three-Peat”

With a running clock

 

a. On the 0:00…3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

 

b. On the 7:00…3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

 

c. On the 14:00…3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

 

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

 

 

 

A. Without Equipment

“Three-Peat”
With a running clock


a. On the 0:00…
3 Rounds:

20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

 

b. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

 

c. On the 14:00…
3 Rounds:

20 Jumping Lunges
20 Odd-Object Thrusters

 

 

 

B. Accessories

3 sets of:

:45 Plank

:45 Reverse Snow Angels

 

 

 

C. But-Out

Quad Smash x 2:00 each
Seated Straddle Stretch x 2:00

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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