Wednesday Home WOD 04.22.2020

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Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 739 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 x Hollow Rocks
20 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
10 x Reverse Lunges in Place
10 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Stretch, Yoga Poses, Couch Stretch at own pace.
1:00 x Squat Therapy Hold

Impact/Focus: Front Squat & Variations

Option 1: Front Squat Heavy Sets
5-5-3-3-2 rep per rounds, every 2:00, as heavy as able. Warm-up to 75% range at the low end to begin working sets.

Option 2: Light weight Barbell, Goblet Squats or Alternating Jumping Lunges
5 Rounds of Max Reps :30 x Rest 1:30

Post option selected and scores to comments.

“Benchmark Honing”
Select from the following “Cindy/Mary” set and rep scheme options below and complete the task against an 18:00 running clock for total time.

2,4,6,8 Rounds for time with 1:00 rest between workloads.
5 x Pull-ups (kip/jumping emphasis today)
10 x Push-ups
15 x Air Squats

1,2,3,4 Rounds for time with 1:00 rest between each workload
5 x Handstand Push-ups
10 x Pistols, 5 each leg, alternating reps
15 x Pull-ups

Post scores to comments.

Samy Daghir

3 thoughts on “Wednesday Home WOD 04.22.2020”

  1. Impact/focus option 2 Goblet Squats 16kg KB 13,15,17,18,18. Cindy workout 7-16kg KB SDLHP, 10pushups, 15airsquats. Finished rounds 2&4, finished 5 + 10reps of the round of 6. It’s late and I’m a day behind but it got done! Lung burner!!


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