Monday, May 11th 2020

Warm-up

30 mountain climbers
10 air squats + 10 feet together squats + 10 wide stance squats
30 mountain climbers
10 good mornings + 10 sumo deadlifts + 10 lunges
30 mountain climbers
10 shoulder taps + 10 ankle taps + 10 hand release pushups
30 mountain climbers

Minimal Equipment WOD

A) 18 minute alternating EMOM (for max reps of each movement)
1) pushup + db tap
2) alt. db clean and jerks
3) plank hold on hands
4) db kang squats (weight on back of shoulders)
5) air squat + broad jump
6) rest
*For minute 1, place db an arms length away from hands. Do one pushup, then reach one hand out to touch the db. Then do another pushup and then reach other hand out to touch db.

B) 9 x 30 seconds on 20 secs off alternating between:
1) left leg single leg elevated glute bridges
2) right leg single leg elevated glute bridges
3) hollow rocks

Bodyweight WOD

A) 18 minute AMRAP:
Run 200m
5 reps of the complex (1 down up-1 burpee-1 burpee tuck jump)
20 weighted curtsy lunges

B) 9x 30 seconds on 20 secs off alternating between:
1) left leg single leg elevated glute bridges
2) right leg single leg elevated glute bridges
3) bent over rows


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