fbpx

Home WOD #2

  • Mar 16, 2020
  • superadmin

17.3.2020

Warm up A. 

General 2 rounds 

30 jumping Jacks 

10/side Bulgarian split squat 

Warm up B.

Specific 2 sets 

10 Glute bridge 

20 seconds bottom of squat hold 

15 seconds/elbow side plank

WOD a)

Squats 6 x 12 

20-30 sit ups between sets 

If you do not have any equipment at home, find anything that can be used as weight: 

– Car Tires 

– Window Washer 

-fluid Jugs (YUP, just like CrossFit) 

– Dogs, Cats, your partner 🙂

– Duffel bags filled with stuff

WOD b)

E3MOM for 18 minutes (Every 3 Min) you can do this outside on your own!!

400m run

Walking lunges ( 30 alt.lunge steps)

If you can’t run here are alternatives:

– 1 minute jumping knee tucks

– Shuttle runs 1 minute

– Jumping Jacks, 50

– Double unders (50-100)

– Mountain climbers, 50

*Extra time do:

Post Chain 3 sets 10 Bird Dogs, in plank position

https://www.youtube.com/watch?v=wgOuR7YrwtM

Post score in comment