Friday Home WOD 04.03.2020

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Temporary Closing of All Classes through MAY 4th due to New Hamshire’s Stay at Home Order.

Zooming with the crew!

Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling

Impact/Focus: Deadlift 5×5
Warm-up as necessary before working through 5 sets of 5 reps at 75% of a 1RM (or heavier if desired).
Deadlift 5-5-5-5-5 @75% of 1RM

Home Ideas: If athletes only had a KB then five max rep sets with 2:00 between of Russian Swings or American Swings would suffice well.

If no weights were available then the gymnastics movements to work strength in place of deadlift or kb swings would be Pull-ups/body rows.

Post scores to comments.

“Tabata Abode”
With a Running Clock of Tabata Intervals for a total of 24 minutes
Tabata Row(kcal) or SDHP**
1:00 Rest
Tabata Air Squats
1:00 Rest
Tabata Push-Ups
1:00 Rest
Tabata Abmat Sit-Ups

1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.
**Substitute a sumo deadlift highball for the row as necessary based on equipment restrictions.

Post scores to comments.

Samy Daghir

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