Wednesday Home WOD 04.15.2020

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 739 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

Warm-up Drills
I. Row 500m, Run 400m, or 2:00 x Single-unders

II. 2 Rounds of
10 x American KB Swings
15 x Hollow Rocks
8 x Scorpions
8 x Cat Cow Drill

III. 15 to 30 seconds per mobility drill
– Foam Roll Upper & Middle Back
– Roll Glutes via Figure Four Position
– Roll Hammies & Adductors
– Roll Calves & IT Bands
– Quads….

IV. 15 to 30 seconds per Yoga Pose
– Seal Stretch
– Child’s Pose
– Thread Needle Drill
– Couch Stretch x 2:00
– Back Bridges x 10 reps

Impact/Focus: Pull-ups, Shoot Throughs & L-sits
Working :30 with :30 rest between movements complete 5 Rounds of the following

:30 x Pull-ups
(5 reps to max reps)
:30 x Rest

:30 x Paralette Shoot Through Drill
(3 reps to max reps)
:30 x Rest

:30 x L-sit Hold (Paralettes)
(:10 seconds to max time)

Notes: For those with dumbbells or weights for their Pull variation training; complete 7-10 reps per arm per round in a one arm row method of choice.

Post scores and training details/adaptations to comments.

“Moats”
4 Rounds for time of
Row 500m
21 x Wallball/Airball (20/14lbs)
21 x Abmat Sit-ups

Notes: Throw med ball overhead and catch as the athlete moves into the next rep. Thruster as necessary for scaling.

Post scores to comments.