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Home WOD #3

  • Mar 17, 2020
  • superadmin

18.3.2020

 

Warm up A. General 

2 rounds 

20 burpees 

20 sit ups 

 

Warm up B. Mobility 

Quadruped Reach throughs:  https://youtu.be/UU8q4NctEzI 30-60 seconds per side.

 

Warm up Specific 

2 rounds 10 RDL with reach per side https://www.youtube.com/watch?v=GWM01SkXJr4

10 Split squats https://www.youtube.com/watch?v=SGHnCftrZkA

 

WOD a) Posterior Chain

5 sets 

10 single leg glute bridges

10 Bulgarian split jumps per side 

*Split jumps: https://youtu.be/OaC-ufJLR04

 

WOD b) Metcon 

For time 3 rounds 

20 x air squats

20 x push ups

800m run 

– If you can’t run here are some subs: 

  • Double unders, 75-150 
  • Mountain Climbers, 100 (total reps) 
  • Jumping knee tucks, 50

Have fun, if you are in our closed FB group, don’t forget to post your scores 🙂