Thursday Home WOD 04.16.2020

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. Coach/Athlete’s Choice

Warm-up Example for Home Ninjas…

I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 seconds x Hollow Rocks
10 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.

Impact/Focus: Handstand Push-ups & Overhead Pressing EMOTM
Complete one of the following rep scheme and movement options below every minute on the minute for 10:00.

I. Handstand Push-ups
x 1-2-3-4-5-6-7-8-9-10

II. Scaled Handstand Push-ups (adjusted depth)
x 1-2-3-4-5-1-2-3-4-5

III. Stinkbugs or Pike Push-ups
x 2-4-6-8-10-2-4-6-8-10

IV. Barbell Strict Press (+/_65to75%1RM)
1-2-3-4-5-1-2-3-4-5

V. 1-Arm Dumbbell or Kettlebell Strict Press
1L+1R, 2L+2R, 3L+3R… 10L+10R
(for moderate to heavy weight objects,
x2 reps if only lighter one arm options are available)

Notes: If an athlete fails to complete a given workload within the time limit they will begin where they left off after taking a round off to rest.

Post reps completed to comments.

“Pet Rock”
Complete as many reps as possible during each work interval as follows

6 Rounds of
:30 max reps x 1-Arm Dumbbell Hang Snatch
(alt. sides each rep)
:10 rest/transition

:30 max reps x Lateral Dumbbell Hops
(ie.’ski drill’)
:10 rest/transition

:30 max reps x Dumbbell Reverse Lunges
(in place)
:10 rest/transition

:30 max reps x Russian Twists
:10 rest/transition

:40 rest (1 full round) before moving through the sequence.

post total reps, or best rounds per movement to comments.