20.3.2020
Warm up A. General
EMOM 6min
Min 1- 30s Burpees + 10 Recovery Air Squats
Min 2- 30s max push ups + 10 mountain climbers
Min 3- 20s Hollow body
10 Lying WYs
10 Shoulder Taps in plank position
10 Ankle Taps in plank position: Plank position into downward touching opposite ankle.
https://www.youtube.com/watch?v=y53aQwHWmU0
WOD a)
EMOM x 6mins 1-3 Wall walks https://www.youtube.com/watch?v=VpuoE246W1Y
WOD b)
30-20-10
Jump Squats https://www.youtube.com/watch?v=X7q-8_F5poY
Lying Leg raises https://www.youtube.com/watch?v=JB2oyawG9KI
Rest 5 minutes
30-20-10
Alternating Unilateral RDL with reach (touch the ground) https://www.youtube.com/watch?v=RpKUgdWvPPQ
Lying Back Extension https://www.youtube.com/watch?v=XAI2msDqx0I
Rest 5 minutes
30-20-10 Burpees
Alternating Curtsy Lunges https://www.youtube.com/watch?v=wzHjHs6jlIA
*Modifications:
Jump Squats – Air squats
Lying Leg raises – Lying knee tucks – Alternating knee tucks
Unilateral RDL – Touch higher
*Extra Not for time just quality
WOD D) Core (endurance)
3 rounds
50 Abmat Sit-ups
90 second reverse plank hold