WOD
Monday 03.30.2020
POSTED ON March 29, 2020
Monday | 03.30.2020
Warm Up:
3 rounds:
40 High Knees
20 Bodyweight Single Leg RDLs (Total)
20 Scap Push-ups
Dumbbell Workout:
21-15-9 reps, for time of:
Dumbbell Thruster, pick load
Burpee
Bodyweight Workout:
3 rounds for time of:
10 Burpee Box Jumps, 24/20 lbs
10 Ring Dips
Scaling Options:
Burpee Box Jumps => Burpee Box Step-ups
Ring Dips => Bar Dips => Bench Dips => Push-ups
3 Things:
– This one should be a pure burner. Three rounds of everything you got.
-Be mindful of your dip strength here. Once the triceps go, it’s hard to recover. If you can go unbroken, power to ya’. If not, split up into quick, small sets.
– These are kipping dips. If you aren’t proficient at kipping dips just yet, take some time before the workout to practice your technique. The kip will come in handy today.
Mayhem Athlete:
AMRAP 8:00
20 Plate Hops or 40 Jumping Jacks
2-4-6-8-10….
Cossack Squats (Total)
Rest 4:00
AMRAP 8:00
20 Plate Hops or 40 Jumping Jacks
2-4-6-8-10….
Alternating Step Back Lunges (Total)
Advanced Options:
AMRAP 8:00
50 Double Unders
2-4-6-8-10….
Alternating DB Hang Clean and Jerk (Total)
Rest 4:00
AMRAP 8:00
50 Double Unders
2-4-6-8-10….
Alternating DB Hang Snatch (Total)
Accessory Work:
Tabata (:20 on / :10 off)
x10 rounds
Alternating Leg V-ups
Bonus Stretching:
1min Downward Dog Calf Stretching
1min Pancake Stretch
1min Butterfly Stretch
