CASTAWAY MONDAY

Monday 04.06.20


“At Home” WOD


"Castaway"
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges


STIMULUS
•This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
•The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
•Strict pull-ups will be the only movement we may break up today
•There is no wrong option here - chose a break up strategy that you see yourself being able to move the most and rest the least
•Let's be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
•Burpees are standard with chest to ground and full hip extension at the top
•Let's keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
•Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
•Your score will be total rounds +reps

SUBS
Pull-Ups
Horizontal Ring Rows
Barbell Rows (put the barbell in a rack - similar to ring row)
Ring Pull-ups

WARM-UP
Mobility
Shoulder stretch x 2
Quad stretch x 2
Figure 4 x 2

8 Minutes For Quality:
30 Single Unders
200 Meter Run
10 PVC PT
5 Inchworm to Push-ups

*Use broomstick, band, rake etc.
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"Castaway" (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
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Body Armor Benchmark
Max Set:
L-Hang Position

Setting a midline baseline here, after our pressing test.

L-Hang
•Off pull-up bar, hinged 90 degrees at the waist with toes pointed above knees
•We are looking for a 10s minimum score here, so let's modify to reach that (we want room to grow)
•Bend the knees to reduce loading on the midline
•If without access to a pull-up bar, complete as a static Hollow hold