Thursday, May 28th 2020

Warm-up

2 rounds of:
20 plank shoulder taps + 10 scap pushups + 5 tempo pushups
10 happy stars
5/side leg kick into single leg deadlift
10 cossack squats
30 second bottom of squat hold with arms overhead
5 inchworm to plank

Minimal Equipment WOD @8am & 10am

Jack’s Birthday WOD!

A) For total time:
2 rounds of:
32 burpees
32 single arm db thrusters (16/side)
Rest 1 minute
1 rounds of:
19 alternating db devils press
88 tuck jumps
Rest 1 minute
2 rounds of
32 alternating db snatches
32 feet together burpees
*30 minute time cap
*Do all thrusters on one arm, before you switch arms.
*Rx++ version: If you own a pair of dbs, do db thrusters and devils press with 2 dbs.

B) Optional shoulder tap/HSPU/Pushup challenge
Option 1: In an unbroken set, start with 1 rep of a strict HSPU and handstand shoulder tap. Continue adding 1 rep of each until failure. So 1-1-2-2-3-3.. etc etc
Option 2: In an unbroken set, start with 1 rep of a strict pushup and plank shoulder tap. Continue adding 1 rep of each until failure.

Bodyweight WOD @ 10am

A) 5 minute AMRAP:
5 backpack lungesters
20 lateral hops over backpack
*One lungester equals 1 thruster + 2 front rack lunges

Rest 2 minutes

5 minute ascending ladder:
2-4-6-8-10…etc etc
elbow plank object touches
plank to bottom of air squat
jumping air squats
*For 1st movement, place object an arms length away from you. In an elbow plank reach arm to full extension and touch the object.

Rest 2 minutes

5 minute AMRAP:
5 lungesters
20 lateral hops over backpack

B) 3 rounds for quality:
10-15 left leg step ups (keep left foot on box the whole time and do not push off right leg at all)
10-15 right leg step ups
10 goblet split stance squats/side slow tempo
Rest as needed after each round

Tags: