At Home w DBs 3.16.20

March 16, 2020

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

 

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