Home WOD - Di 19.01.21

Warmup

5 Min double under practice OR 5 min easy bike

-Then-

2 Round

10m Duck Walk

5 Squat Jumps

10 Alternating Quad Pull

5 Squat Jump

10 Spiderman Stretch

5 Jump Squat

20 Sumo reach

30s Front rack stretch with a barbell or box

30s Seated hamstring stretch

Full Kit

Workout

8 Rounds:

5 Back squat 60-65% 1RM

-Rest 15s-

10 Heel elevated close stance goblet squat, pick weight (dumbbell or kettlebell)

-Rest 15s-

30 Banded knee extension

-Rest 1 min-


Accessory

3 Rounds

1 min v-up

1 min forward plank

1 min sit-up

Rest 1 min


Limited Kit

Workout

8 Rounds:

5 Front Rack DB/KB Squat, pick load

-Rest 15s-

10 Heel elevated close stance goblet squat, pick weight (dumbbell or kettlebell)

-Rest 15s-

30 Air Squat

-Rest 1 min-


Accessory

3 Rounds

1 min v-up

1 min forward plank

1 min sit-up

Rest 1 min


No Kit

Workout

8 Rounds:

5 Bag Front Squat, pick load

-Rest 15s-

10 Heel elevated close stance goblet squat, pick weight (bag or somethin)

-Rest 15s-

30 Air Squat

-Rest 1 min-


Accessory

3 Rounds

1 min v-up

1 min forward plank

1 min sit-up

Rest 1 min




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