Today’s Workout

April 6, 2020

WODs

06042020

Warm-up

2 Minute
Run/row/ride/skipping
(To increase heart rate)

5 Active Samson
5 Active Spidermans
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles

10 Air Squats
10 Alternating Lunges
10 Burpees

MOBILITY
1 minute – Pigeon pose
1 minute – Lat Stretch
1 minute – Hamstring Stretch

Metcon

Metcon (5 Rounds for reps)

"Powerhouse"

On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 Double Dumbbell Power Snatches (15’s/10’s)
9 Thrusters (60/45)

Home Workout (Equipment)

Metcon (AMRAP – Rounds and Reps)

"Castaway"

AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

Home Workout (No Equipment)

Metcon (AMRAP – Rounds and Reps)

"Castaway" No Equipment

AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges