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

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