At Home w DBs 3.16.20

Monday AT HOME with DBs

Mob:

FR: Quads, Calves

TKEs x25e + Calf Stretch x30s ea

What is the worst day of the week?

3 Rounds

30 On / 15 off

Burpee

Spiderman w Reach

BW V-Up

Skill: HS Walk SKill

3 Sets

Wall/pike walk x3

Hollow Body Rock x10

Modification:

Wall walk - pike walk - inchworm + push up

Rx/Comp

Accumulate 3:00 in a freestanding handstand hold

Perf/ Rx55+

Accumulate 3:00 in a wall facing handstand hold

Fitness/ no access to wall

Accumulate 3:00 - 4:00 in a plank position

WOD: “3.16.20”

5 Rounds

3:00 ON

1:00 OFF

300m Run or Row

10 DB Thrusters (50/35)

Rem Time Max Burpees

Score is total burpees after every round

Comp:

same as rx

Perf/Rx55+

DB 40/25, 35 Double Unders

Fitness

DB 20/10, 75 Single Unders

Modifications

1. Run - Row

2. DU - SU - Plate Step-Ups - Mt Climbers

Post Work:

Bodyweight Gymnastics: 3-4 Sets

Close Grip Push Ups x10-15

BW V-Ups x15-20

Strength: 3 sets

DB Strict Press x10-12

DB 1-Arm Row x15e