Monday Home/virtual WOD 05.04.2020

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. Run 800m/Row 1km
II. Mobility ‘Chipper’
1-2 times through the series below
(…Any extra effort paid to your ‘cardio’ during warm-ups for the time being should be considered bonus prep for ‘Murph’)

10L x Lateral Tall Duck Walk
10R x Lateral Tall Duck Walk
10 x Pike Walk
10 x Spiderman Lunges
—
7 x Hindu Push-ups
L/R Down Dog Calves
L/R Down Dog ITB
L/R Down Dog Shoulders
Seal Stretch
Child’s Pose
L/R Thread Needle
L/R Fragon (hip flexors)
—
Couch Stretch
Wall Squat
Figure Four Foam Roller
Back Bridges
L/R 3-Way Leg Stretch

*Misc/Indivdual time at the end for assigned or personally selected additional stretches and drills.

Impact/Focus: Loaded Lunges (4 options)

Every 2:00 seconds for 8 total rounds (6 @ working weight), complete the following movement, set & rep options below

Option 1
Barbell Front or Back Rack position, may be taken from the floor or a rig/rack set-up as needed. Increase weights or maintain a challenging workload across rounds. staying below 60% of a 5rm Front or Back Squat rep record would be a safe working range.

2-3 of the 8 rounds are to be considered warm-up range weighted sets. This keeps our classes on the same page. For those training solo, however, the intent is to keep the loaded sets at moderate to challenging weights capped at six sets total.

Barbell Walking Lunges or Lunges In Place
Every 2:00 for 8 Rounds
8 x Lunges (4L+4R;alternating)

Option 2
Goblet Kettlebell or Dumbbell Lunges
Every 2:00 for 8 Rounds
8 x Alternating Reverse Lunges In Place (L arm)
8 x Alternating Reverse Lunges In Place (R arm)

Option 3
Single-Arm Kettlebell or Dumbbell Overhead
Every 2:00 for 8 Rounds
8 x Alternating Reverse Lunges In Place (L arm)
8 x Alternating Reverse Lunges In Place (R arm)

Option 4
Bodyweight Only
Every 2:00 for 8 Rounds
30 x Alternating Jump Squats
(strive for unbroken sets)

Post training to comments.

“O2 Saturation”
Complete 5 Rounds, individually for time with 1:00 rest between efforts (3-4 rounds with 2:00 rest if scaling the format).
Log best, worst, and total working time if possible.

5 Rounds for time x 1:00 Rest
(25 min total time cap)

Row 30/21kcal
15 x Press or Push Press @ 95/65lbs
(10R/10L if 1-arm DB/KB)
20 x Abmat Sit-ups (anchored w/DB or Medicine Ball)

Notes: Alternatives to rowing 150-200m Run or 20 flights of stairs up and 20 flights of stairs down (if you don’t live on the ground floor you’d understand this…). Jump rope alternatives would be 100 x Single-unders or 50 x Double-unders.

Post scores to comments.