HOME WOD, Nov 19th

Warm-Up

20 Jumping Jacks / DU / Singles
20 Toe Touches
20 High Knees (Pull one knee to the chest and then the other)
20 Russian Kicks
20 Arms Circles (Forward / Back)
10 Forward or Reverse Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Thread the Needle

Stretch:
30 Sec Seated Straddle
30 Sec Butterfly Stretch
30 Sec Pigeon Pose (R and L)
30 Sec Child’s Pose

Strength Work

CHOOSE A SQUAT!
5X5 Goblet Squats Every 2 Minutes
You can use anything for the weight, for example;
~Bag of Dog Food
~Sandbag
~Carry-On Suitcase with items inside
~Bucket filled with random items to make it heavy
~KB
~DB
~Bumper Plates
*5 count Tempo Down with a 3 sec hold in the bottom.

5×3 Back Squat
*5 count tempo down and a 3 sec hold in the bottom)

5×3 Hang Clean
These are full Squat Cleans from the hang position

HOME WOD

14 MIN AMRAP:
22 Mountain Climbers
22 Alt. Step-ups
22 Jumping Jacks / Object Hops / DU

(Score = Total Rds + Reps)

WOD DETAILS

*Athletes will complete as many rounds and reps as possible
*Mountain Climbers: R = 1 / L = 1 (R+L = 2 reps)
*Athletes will alternate for step-ups. Find an stable object for step-ups (box, bench, stairs, plates)
*Athletes can either do jumping jacks, plate “object” hops, or DU / Singles

WOD Movements:
*Mountain Climbers
~~https://www.youtube.com/watch?v=1J4hRICVjRo
*Step-ups
~~https://www.youtube.com/watch?v=5qjqDHOUh-A

WOD Variations:
*Feel free to substitute a movement for a different movement
*Modify as needed