16.3.2020 Stay Fit & Stay Home #1 WOD
Warm up 1. General
EMOM 12
1. 45 seconds Air squats
2. 45 seconds Inchworm (no travel)
Wod a) EMOM 8 Min
4-8 Tempo Dips
Tempo: Control down over 4 seconds, hold for 2 then press up
Use Chairs, Benches or any surface that can be used in a seated position:
If there are no surface to press against and use for a modified ring dip, you can sub with push ups
Warm up 2:
2 rounds 5/5 Reverse lunges, slow and controlled
5 burpees
20 jumping jacks
Wod b) Metcon
Amrap 12 2-4-6-8-10-12…
Burpees
Air squats
