HOME WOD, MAY 20th

Warm-Up
20 DU / Singles / Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Iron Cross
10 Scorpions
10 Bear Hugs
6 Squats
6 KB Swings
6 Walking Lunges
6 Box Dips
6 Box Step-ups or Jumps
6 Push Press
6 Wall Balls or Thrusters
PARTNER WOD:
2 RDS FOR TIME:
60 Box Jumps
60 Box Dips
60 KB Swings
60 Walking Lunges
60 T2B / T2KB
60 Push Press
60 Sit-ups
60 Wall Balls / Thrusters
60 Burpees
60 DU
(40 MIN TIME CAP)
WOD DETAILS
*Partners will complete two rounds for time
*Partners need to decide before the WOD how they will split the movements. It is suggested to break up the movements by 5’s or 10’s.
Movement Variations:
*Box Jumps:
~Box Step-ups or Plate Step-ups
*Box Dips:
~DB Tricep Extensions
*KB Swings:
~Russian KB Swings
*Walking Lunges:
~Split Squats, Body Weight Squats, or sub for a different movement
*T2B / T2KB:
~Straight Leg Sit-ups
*Push Press
~Barbell (Suggested weight: #95/65 – 50% of 1RM) or Double DB, Single DB, or KB Push Press
*Wall Balls / Thrusters
~Empty Barbell Thruster, Med Ball Thruster, Single DB Thruster (Hold with both hands)
*DU
~Singles or Jumping Jacks
Extra
Cool Down/Stretching/Core
3 Sets of:
Straight Leg Raises (12 Reps) (https://www.youtube.com/watch?v=JB2oyawG9KI)
Cat/Cow Pose (12 Reps)
Child’s Pose- move hands to the right and hold/move hands to the left and hold. You should feel a stretch in your Lats. (30 Sec hold in each position)