WOD
Friday 03.27.2020
POSTED ON March 26, 2020
Friday | 03.27.2020
Warm Up
3 rounds:
25 Plate Hops/50 Single Unders
10 Inchworms
10 DB or Bodyweight Single Leg RDL (R/L)
10 Bodyweight Windmills (R/L)
No Equipment Workout:
Complete as many rounds as possible in 12 mins of:
10 Jumping Air Squats
15 Push-ups
20 Hollow Rocks
Scales:
Jumping Air Squat => Air Squat
Push-up => Knee Push-up
Hollow Rock = 20 sec Hollow Hold
Featured Workout:
“Bo Peep”
2 sets:
AMRAP 7:00
20 Plate Hops or 40 Jumping Jacks
10 Burpees or 5 Wall Walks
Rest 3:00 b/t sets
“Bo Peep” Advanced
2 sets:
AMRAP 7:00
40 Double Unders
8 Strict HSPU or 12 HSPU or 15 HR Push-ups
Rest 3:00 b/t sets
Accessory Work
3 rounds
10 Lateral Box/Chair Step up (R/L)
10 Single Leg Calf Raises (R/L)
1min Side Plank (R/L)
Bonus Stretching
10 Alt Scorpion Stretches (Total)
1min Seal Stretch
2min Child’s Pose
10 Alt Scorpion Stretches (Total)
