Monday Home WOD 04.27.2020

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

II. Dynamics x 2 Rounds
10 x Reverse Lunges in Place
10 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Stretch, Yoga Poses, Couch Stretch at own pace.
1:00 x Squat Therapy Hold

Impact/Focus: Squats & Burpees Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes: 30 seconds max reps of Front/Back/1-arm/Air Squats

Even minutes: 30 seconds max reps of ‘slow down fast up’ Burpees

Notes: Babell loads if weights are available should be at 50-60%1arm for today.

For the Burpees be deliberate and take 1-2 seconds with a step back on the negative. From Push-up through jump parts of the movement work as quickly and aggressively as able. During each interval of work stop at :30 seconds to rest/transition.

Post scores to comments as reps completed for each movement movement and best weight utilized.

“Theme Music”
10-20-30-40kcal/reps For time of
Row kcal
Medicine Ball Thrusters
Russian Twists
Abmat Sit-ups (anchor with med ball)

Post scores to comments.