Home WOD - Mi 10.02.21

Aktualisiert: Feb 10

Warmup

4 Rounds For Quality:

15s L-sit

10 Sit-up

10 Hollow rock

20 2 Count flutter kick

-Then-

2 Rounds

7 Air squat (2s pause in bottom)

3 Reverse step lunge (each leg)

7 Push-up

30s childs pose

30s Bottom of squat


Workout Notes

Repetitions:Medium

Goal Times: 1:30-2:00 per round

*Keep track of each individual round times

*Alternate the thrusters by moving the dumbbell from hand to hand each thruster. This can be done carefully overhead or after lowering to the shoulder.


Workout

5 Rounds, Each Round For Time, Of:

Run, 200 m

20 Alternating single arm dumbbell thrusters, 22.5/15kg

Rest 1:30 between each round.


Scale

5 rounds, each round for time, of:

Run, 200 m

20 Alternating Single Arm Dumbbell Thrusters, 15/10kg


Substitutions

Run –

100 Alternating plate foot taps to a 45lb plate (each tap counts as one rep.)

OR

100 Jumping Jacks


Alternating dumbbell thrusters –

Bag or barbell regular thruster


Accessory

3×10 Dumbbell incline bench press, pick medium weight

3×10 Dumbbell fly, pick medium weight

3×10 Dumbbell front raise, pick light weight

Rest 1-2 min between sets

Substitutions

Close Grip Push up

Wide Grip Push up

Front Raise with Bag




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