HOME WOD – Thursday 2 April 2020
Daily board. Scaling options are in red:
WARMUP ~ 5 – 10 MINS
(5-10 min.) Warm-up
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
5 Inchworm + Push-up
5-10 Air squat to jumping jack
5 Half handstands – scale to attempts or plank get down/ups
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
WORKOUT PREP & WORKOUT ~ 45 MINS
(10 min.) Prep for the workout
Everyone
Go through each movement and perform 5-7 reps of each and coach as needed:
Swings/Bear crawl
Jumps
Sit-up to toss/press/Handstand hold
Push-up
Jumping Pull-up/Jump to target
* Prep as needed for the workout
(30-35 min.) Perform the workout
AMRAP 30 min.
45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target
Scoring
As many rounds and reps as possible in 30 minutes
AMRAP 35 min.
45 Db Swings (50/35 lb.)
45 Object Jumps
45 Db Sit-up to Overhead Press (50/35 lb.)
45 Push-ups
45 Jump to touch target
Scoring
As many rounds and reps as possible in 35 minutes
AMRAP 35 min.
45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up to wall toss (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups
Scoring
As many rounds and reps as possible in 35 minutes
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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