Wednesday Home WOD

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CLICK IMAGE FOR WORKOUT HOMEPAGE LINK…

Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling

Warm-up Example for Home Ninjas…

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

II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’

Perform band or strap Hammy, Groin, ITB Strtech, Yoga Posers, Couch Stretch at own pace. Test bottom of squat position to see if you’re ready to get some!

“United In Movement WOD #4”
AMRAP 9:00 of
30-20-10 reps of
Alternating 1-arm DB Hang Clean & Jerk
Butterfly Sit-ups

Then… directly into
30-20-10 reps of
Alternating 1-arm DB Hang Snatch
Butterfly Sit-ups

Link to movement standards and scaling found HERE.

Post scores to comments.

Competition Details for the UIM, Zoom Schedule & More…

United in Movement – register: https://competitioncorner.net/events/3773
· 7 workouts over 7 days – starting Saturday, April 3
· Donations go to CrossFit Foundation, Red Cross, and Action Against Hunger
· Workouts done daily – see weekly schedule
· Apparel – https://bornprimitive.com/collections/united-in-movement
remember code: RECOVERY4608
· Shoes – https://www.nobullproject.com/collections/united-in-movement
Support Your Local Box – register: https://games.crossfit.com/open
· 3 workouts over 3 weeks – starting Friday, April 3
· Donations go to your local box
· Workouts run Saturday morning at 9 am
· Apparel – https://www.fullyamped.com/collections/support-your-box
Zoom/Virtual Training Schedule
· Saturday, April 4: 9 am – https://us04web.zoom.us/j/218441921
o Meeting ID: 218 441 921
· Saturday, April 4: 6 pm – https://us04web.zoom.us/j/996826243
o Meeting ID: 996 682 243
· Sunday, April 5: 3 pm – https://us04web.zoom.us/j/141005778
o Meeting ID: 141 005 778
· Monday, April 6: noon – https://us04web.zoom.us/j/129677757
o Meeting ID: 129 677 757
· Tuesday, April 7: 5 pm – https://us04web.zoom.us/j/805323193
o Meeting ID: 805 323 193
· Wednesday, April 8: 7 am – https://us04web.zoom.us/j/471292504
o Meeting ID: 471 292 504
· Thursday, April 9: 5 pm – https://us04web.zoom.us/j/380473965
o Meeting ID: 380 473 965
· Friday, April 10: noon – https://us04web.zoom.us/j/238142626
o Meeting ID: 238 142 626
· Saturday, April 11: 9 am – https://us04web.zoom.us/meeting/631352682
o Meeting ID: 631 352 682
United in Movement seeks to bring the community together during a time of isolation and uncertainty. Our mission is to unite in movement to ultimately raise relief funds through a charitable organization to support those affected by the pandemic.

Samy Daghir

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