HOME WOD – Tuesday 14 April 2020
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(5 min.) Get Warm
Inchworm + 6, 5, 4, 3, 2, 1 Pushups
2 x 30 sec Plank – 30 sec side Plank – 30 sec other side plank (on hands, not elbows)
6 x 6 point burpees (crouch, jump out to top of pushup, bottom of pushup, top of pushup, jump to crouch, JUMP in air!)
(10 min.) Vertical Jump Practise
Get the Legs/ankles prepared first with some Ankle/leg mobility
Then have them perform;
3 x attempts at a Standing Vertical Jump
3 x attempts at a Running Vertical Jump
* Use something to mark on the wall. Or, if that isn’t possible, have them use a piece of tape to stick to the wall when they jump
* Give them a few practise attempts first before they go for their 3 attempts.
WORKOUT PREP & WORKOUT
6 Walking Lunges
6 Single Arm DB OH Walking Lunges with workout weight. – or 6 more for unloaded.
100 m Carry with their MB/Db or 50 ft. Bear Crawl
4 Burpees jumping to their workout target.
* Prep as needed for the Workout.
(30 min.) Perform Workout
AMRAP 20 min.
20 Arms Overhead Walking Lunge
50 ft. Bear Crawl
20 Burpee + Jump to High Target
Scoring
Total rounds and reps completed in 30 minutes.
100 m = 1 rep
AMRAP 30 min.
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m DB Carry
20 Burpee + Jump to High Target
Scoring
Total rounds and reps completed in 30 minutes.
100 m = 1 rep
AMRAP 30 min.
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m MB Carry (20/14 lb.)
20 Burpee + Jump to High Target
Scoring
Total rounds and reps completed in 30 minutes.
100 m = 1 rep
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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