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 ********************* 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) ********************** (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 ******************** 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)
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