Wednesday

WOD for 3/18/2020
at home with no equiptment:
*Warm-Up*
Complete as many rounds for Quality in 10-minutes
40s Jog
5 Push-up Inchworm
10' Crab Walk (Forward & Back)
10' Bear Crawls (Forward & Back)
8-10 Thread the needle (Each side)
**Strength/Gymnastic**
Complete 3 rounds starting every 2nd minute on the minute (12m)
A)
45-Second Hollow Hold
8-10 Bent Over Bag Row (Static Holds + Tempo reps of: 1x15s Hold at the top and then 1x10s Hold at the top and then 5-8 reps with 3s down & 3s Up
B)
60-Second Supine Chinese Plank
Near Max set (Cap at 15-20) of Chair Dips
***Metcon***
"Complete 10-8-6-4-2 for time:
•Burpee + Lateral Bag Jump Over (Use the same bag you used in the strength)
•6x25' Bag Bearhug Carry (Same Bag)
at CFS-
Complete 10-8-6-4-2 for time:
•Burpee Box Jump Over
•200m Run