03.16.2020 WOD + At Home

Warm Up
2 rounds
250m row or bike

Shoulder taps x 10 each side
wall walk x 1
25 feet perfect stretch walk
10 KB sumo deadlifts
10 KB good mornings

Mobility:

A. prayer stretch on foam roller x 5 deep breaths
B. open book stretch x 5 each side
https://www.youtube.com/watch?v=9LJDGUulS_8  (video explains both foam roller stretches)
C. Modified pigeon with rotation x 5/side  https://www.instagram.com/p/Bw3QhUwFm3z/ (last one here)
D. lumbar spine stability x 10 static raises each side 


WOD
Five 3 Minute AMRAPs  (19:00)
3 Deadlifts
6 Handstand Push Ups
9 Box Jump Overs  24/20"

*1 Minute rest between intervals

RX Men 1)225 2)275 3)325 4)275 5)225
RX Women 1)155 2)185 3)225 4)185 5)155

Int. Men 1)185 2)225 3)255 4)225 5)185
Int Women 1)125 2)155 3)185 2)155 5)125

Scaled Men 1)155 2)185 3)205 4)185 5)155
Scaled Women 1)105 2)125 3)155 4)125 5)105

At Home WOD
5 sets of 3:00 work, 1:00 rest
DB or bag of dog food (or some kind of weight) deadlifts x 6
HSPU from a down dog position x 6
Lateral hops over DB or bag x 12

OR At Home WOD- no equipment
"Prevail"
3 rounds for time:
800m Run -sub 100 toe taps on a step to begin and finish each round
50 sit ups
30 air squats

AB work:
AMRAP 10:00
8 burpees
10 tuck ups or v-ups
12 rotating planks- in a plank from the hands- rotate open to the right, then back to plank, then rotate open to the left, back to plank
14 supermans- prone and lift both arms and legs at the same time