Wednesday- April 8th

***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