HOME WOD – Monday 6 April 2020
Briefing video
Daily Board. Scaling options are in red
WARMUP ~ 5 – 10 MINS
(10 min.) OTB Whole Body Complex
10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Fully Loaded
Run 200 m
8 Kipping swings on rings + 4 ring pull-ups – Or 8 muscle-up transitions on low rings
6 Strict handstand push-up lowers
8 Hang power snatch – empty barbell
8 Hang power snatch – workout weight
6 Strict HSPU – or use workout modification here.
2 Strict muscle-ups or attempts + 2 muscle-ups
Run 200 m – faster than before.
Partially Loaded
Run 200 m
4 Db front squats + 4 Db push press
6 Strict handstand push-up lowers
12 Db alt. Hang Power Snatch
6 Strict HSPU – or use workout modification here.
4 Man-makers
Run 200 m – faster than before.
Unloaded
Run 200 m
8 Speed skaters
6 Strict handstand push-up lowers
8 Rotational planks
6 Strict HSPU – or use workout modification here.
Run 200 m – faster than before.
(30 min.) Perform the workout
Every 10 min. perform
3 Rounds
8 Rotational Planks
8 Strict Handstand Pushups
16 Speed Skaters
Run 800 m
Scoring
Complete Workout
Every 10 min. perform
3 Rounds
4 Db Man-makers (50/35 lb.)
8 Strict Handstand Pushups
16 DB Alt. Hang Power Snatch
Run 800 m
Scoring
Complete Workout
Every 10 min. perform
3 Rounds
4 Muscle-ups
8 Strict Handstand Pushups
12 Hang Power Snatch (95/65 lb.)
Run 800 m
Scoring
Complete Workout
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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