WEDNESDAY SHENANIGANS

Wednesday
04.15.20
“At Home” WOD

WOD
“Shenanigans”
Every 3 Minutes x 7 Rounds:
12 Alt DB Power Snatches
6 Lateral DB Burpees
12 Alt DB Reverse Lunges
6 Lateral DB Burpees

STIMULUS
DESCRIPTION
• We’ll work through 7 fast paced intervals today
• You’ll work through the 4 stations for time and rest until the next round begins
• Rounds begin on the 0-3-6-9-12-15-18
• Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less - giving you at least 1 minute to rest
• Your score is the slowest of the 7 rounds


MODFICATIONS
DUMBBELL POWER SNATCH
• Odd Object Ground to Overhead
• Kettlebell Swings

DUMBBELL REVERSE LUNGES
• Odd Object Reverse Lunges
• Kettlebell Reverse Lunges
• 12 Jumping Lunges
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WARM-UP (15)
Mobility (1 Min Each)
Shoulder Stretch x 2
Quad stretch x 2
Spiderman / Reach x 2

For Quality
60 Sec Frog Hops
12 Cossack squats
6 Inchworms
6 Alt DB Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)

40 Sec Push-ups
8 Cossack squats
4 Inchworms
4 Alt DB Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)

20 Sec Burpees
4 Cossack squats
2 Inchworms
2 Alt DB Snatches (workout weight)
2 Reverse Lunges - Each Side (workout weight)
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(No equipment)
“Shenanigans”
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
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BODY ARMOR
3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between

MODIFICATIONS
• Rows - Single dumbbell, or any odd-object can work here
• Clapping Pushups - Can be completed as any variation of pushup (regular, knees, box)
• Romanian Deadlifts - Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)
• Pushups - Can be completed with same intentions above (knees or box an option)