Today’s Workout

April 14, 2020

WODs

14042020

Daily Video

https://www.youtube.com/watch?v=H_o4-OVxZQI

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

Stick Mobility
Pass-overs
Pass-Arounds
Lat stretch
External Rotation

MOBILITY
1 minute – Calf Stretch
1 minute – Couch Stretch

Metcon (AMRAP – Rounds and Reps)

"Flashback"

AMRAP 10:
30 Double Unders
10 Hang Power Cleans (60/45)
30 Double Unders
10 Push Jerks (60/45)

Home Workout (Equipment)

Metcon (Time)

"White Knuckles"

For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups

Home Workout (No Equipment)

Metcon (Time)

"White Knuckles"

For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows