HOME WOD, MAY 18th

Warm-Up
10 Down + Backs
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Line Hops (Side to Side)
10 Bear Hugs
10 Lateral Lunges
10 Russian Baby Makers
10 Iron Cross
10 Scorpions
10 Deadbugs (Just move the feet / 5 each leg)
10 Thread the Needle (5 Right / 5 Left)
Squat Therapy: 5 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko
Strength Work
16 MIN EMOM:
4 Rounds:
MIN 1: 2 Front Squats + 6 Split Squats (3 Right / 3 Left)
MIN 2: 30 Sec Wall Sit
MIN 3: 2 Front Squats + 6 Single Legged KB / DB Deadlift (3 Right / 3 Left)
MIN 4: 30 Sec Wall Sit
WOD
200518
For Time:
21-15-9
Front Squats
Single DB Box Step Overs
Plate Hops
(20 Min Time Cap)
WOD DETAILS
*Athletes will complete the WOD for time
*21 reps of each movement, 15 reps of each movement, 9 reps of each movement

Movement Variations:
*Front Squats:
~Barbell: #135/95 (65% of 1RM) / Scale weight if needed
~Double DB Front Squat, Single DB Front Squat, or Goblet Squat
*Single DB Box Step Overs:
~Suggested DB weight: #50/35 / Sub with KB / Scale if needed
~DB can be held any way
*Plate Hops:
~Suggested Plate: #45/25
~Scale to plate step-ups, line hops, or jumping jacks

Extra
Cool Down/Stretching/Core:
Body and Hips
https://www.instagram.com/tv/B-XVVsDBX8H/?igshid=92vi5f5720ni&fbclid=IwAR17sXJIT2QURcuL-A_KiuuBDHXx7LR7kDW2M1R2gyAHgtzHVZSioqQMmU4