Tuesday 04.21.20
“At Home” WOD "Oxygen" 3 RFT 25 Strict Pull-ups 400 Meter Run 50 Sit-ups 800 Meter Run STIMULUS DESCRIPTION • All bodyweight movements today in this longer 3-round workout • We expect this piece to take around 30-36 minutes to complete • Let's choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes MODIFICATIONS STRICT PULL-UPS
400 METER RUNS • 500 Meter Row • 25/18 Calorie Assault • 30 x 10 Meter Shuttle Runs 800 METER RUNS • 800 Meter Row • 50/35 Calorie Assault • 60 x 10 Meter Shuttle Runs WARMUP Mobility Ankle stretch x 2 Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 Easy Jog: 400 Meters 2 Rounds: 30 Seconds Knuckle Drags 30 Sec Hollow Hold 30 Sec Active Samson ***************** "Oxygen" 3 RFT 50 Odd Object Rows 400 Meter Run 50 Sit-ups 800 Meter Run ***************** Body Armor Alternating Tabata: 1. Banded Pull Aparts 2. Hollow Rocks STIMULUS DESCRIPTION • Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest • The flow of the workout goes: 8 Rounds: 20 Seconds Banded Pull Aparts 10 Seconds Rest 20 Seconds Hollow Rocks 10 Seconds Rest • Choose a band tension that allow you to move for all 20 seconds • If the hollow rocks are too challenging - complete hollow holds MODIFICATIONS Banded Pull-Aparts •Scapular Push-ups MOVEMENT VIDEOS •Banded Pull Aparts: •Hollow Rocks:
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