3/30/2020
W.U. 1 Round of
- Hip Circles x 5L/5R
- Inchworm x 5
- Iron Cross x 5L/5R
- Scorpion x 5L/5R
- Spiderman x 3L/3R
- Samson x 3L/3R
Strength: 3 sets of
- Max Effort Pushups + a Max effort time Tall Plank at the end of each set
- REST as long as you need between each set to achieve the same and or more reps + time hold
W.O.D for time complete
- 100 x DU’s/200 x Singles with speed
- 50 x Front Rack DB Squat’s
- 40 x DB Push Press (20L/20R) switch every 10
- 30 x Hang DB Snatch (15L/15R) alt after 5 reps (see video)
- 20 x Navy Seals Burpee
- 10 x Renegade ROW (5L/5R)
- 100 x Abmat Situps
- 10 x Man Maker (for today No weight but rep is 1 x Pushup +left shldr touch + right shlder touch)
- 20 x 8-Count Body Builders (see video)
- 30 x Floor Based HSPU
- 40 x Couch Dips
- 50 x Air Squats
- 100 x DU’s/200 x Singles with speed
*Weighted movements go as heavy as you can but postural correct.
Navy Seals = 1 rep is pushup + left leg mountain climber + 1 pushup + right leg mountain climber = 1 pushup, stand and repeat (10 count)