WOD for 3.30.20
This is a deload week from normal squat/deadlift/press strength work
Warm-up
Metcon
Jog for 2:00
10 x
Sumo Squats
Standing Quad Stretch
Figure Fours
Up to Down Dogs
World’s Greatest Stretch
10 x
Sumo Squats
Standing Quad Stretch
Figure Fours
Up to Down Dogs
World’s Greatest Stretch
No Equipment WOD
View the no equipment briefing for today https://youtu.be/lF4OnaEeoxQ
Metcon (AMRAP – Reps)
Tabta of the following movements
Tabata is :20 of work followed by :10 of rest for 8 sets. That means this is a 36:00 minute workout.
•Jump squat
•Push ups
•Jumping lunges
•Burpees
•Mountain Climbers
•Plank Jacks
•Lateral Bounds
•Hand release push ups
•Cossack Squats
Score is total number of reps
View demo videos for today’s WOD here
Equipped WOD
View the briefing for today’s workout https://youtu.be/fAdHddeeVGs
Metcon (Time)
21-15-9
Alternating DB Snatch
Burpee Over The Dumbbell
-rest 3:00-
21-15-9
Alternating DB Hang Clean & Jerk
Burpee Over The DB
Alternating DB Snatch
Burpee Over The Dumbbell
-rest 3:00-
21-15-9
Alternating DB Hang Clean & Jerk
Burpee Over The DB
KB Snatch Demo Video
KB Hang Power Clean & Jerk Demo Video
DB Snatch Demo Video
DB Hang Power Clean & Jerk Demo Video
Extra Credit
Metcon
8 x 2:00 run. NASAL BREATHING only. Rest 2:00 between each effort.
Recovery
Warm-up
Pigeon Pose x 1:00 each side
Rhomboids Smash with LAX Ball x 1:00 each side
Rhomboids Smash with LAX Ball x 1:00 each side
