Saturday 4.11.20 (At Home Workout)

April 10, 2020

 

 

Mobility:

3 rounds: 

Squat hold rotation hold x 5 each side

DB/KB RDL or BW Good Mornings x 15

Inchworm Stretch x 5 each 

Wall press dead bug x 5 each side

 

Skill: Clean Tech

IF you have a BB

5 rounds 

1 Squat Clean (fl) + 2 Front Squats @ 70-80% or by feel 

 

If No BB:  

DB 1 DB squat clean + 2 1 arm DB front squat each side 

 

BACK PACK 

5 rounds 5 squat clean + 5 front squats

 

REST AS NEEDED BTWN SETS

 

WOD: “DT @ Home”

BB DT (Light) 

 

5 rounds:

12 Deadlifts

9 Power cleans

6 STOH

 

DB DT: 

5 rounds 

12 Deadlift

9 each arm clean

6 each arm STOH

 

No equipment: 

10 rounds

12 air squats

9 backpack swings

6 pushups

 

Modifications

  1. DL - KB/DB DL - R KB/DB Swing - Air Squat 

  2. PC - DB/KB Hang PC - Backpack Swing 

  3. Pushups - Inc Pushups

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