HOME WOD – Saturday 4 April 2020
Briefing video
Daily Board. Scaling options are in red
WARMUP ~ 5 – 10 MINS
(10 min.) Warm-up with animals – scale to on the spot if space is limited.
1-2 rounds
Bear Crawl
Lizard – stay low to ground and use same arm/leg to move forward
Duck walk
Crab Walk
Ape Walk
Frog Jumps
(10 min.) Mobility/Stability
1-2 Rounds
10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall slides
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Fully Loaded
250 m Row effort – 80%
10 Single Db deadlift
10 Jumping ring dips
10 Suitcase deadlifts – each side
5-10 Ring dips – use scale/mod here
250 m Row effort – max
* Prep as needed for the workout
Partially Loaded
10 Db SDHP – Left
10 Single Db deadlift
10 Object dips – easy version
10 Suitcase deadlifts – each side
10 Object dips – workout version
10 Db SDHP – right
* Prep as needed for the workout
Unloaded
10 Air squats
5 Long Push-ups – scale as needed
10 Object dips – easy version
5 Inchworms
10 Object dips – workout version
10 Squat to jumping jack
* Prep as needed for the workout
(15 min.) Perform the workout
3 Rounds
20 Squat to Jumping Jack
10 Inchworms
10 Object Dips
Rest 1 min
Scoring
Time to complete the workout
3 Rounds
20 SA DB SDHP (10 each arm)
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Object Dips
Rest 1 min
Scoring
Time to complete the workout
3 Rounds
500 m Row
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Ring Dips
Rest 1 min
Scoring
Time to complete the workout
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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