3.27.20 Friyay (At Home Workout)

March 26, 2020

 

 

Mob:

FR: Lats, Calves 

Wall Slides 2x10 

 

12m EMOM: 

Min 1: 10 Ring/Table Tri Ext/Low to High Plank 

Min 2: 15 DB or KB/Backpack Swing 

Min 3: 60s Jog/Row/Bike/Squat Thrust 

Min 4: 3e Side Spiderman w Reach 

 

Skill: Jerk Skill (BB, DB, KB) 

5x6 light weight*

 

*focus is footwork

*If KB or DB do 3e side with 1 arm 

 

WOD: “Helen @ Home” 

3 RFT 

400m Run/Row or Bike/

21 KBS or DBS/Backpack Swings/Supermans 

12 Pullups/Burpees 

 

Modifications: 

  1. Run - Row or Bike - 90s Jumping Jacks 

  2. KB or DB Swing - Backpack swings - Supermans 

  3. Pullups - Burpees 

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