HOME WOD, Nov 20th

Warm-up

(8 MIN):

20 Jumping Jacks

10 Up Downs  

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Pass Arounds

10 PVC Windmills

10 PVC Bradford Press (https://www.youtube.com/watch?v=wr1djozGVO8)

10 Toe Touches

10 Iron Cross

10 Scorpions 

10 Cobra Press 

5 Empty Barbell or DB / Object Strict Press

5 Empty Barbell or DB / Object Push Press

*If you don’t have a PVC use a broom

Strength

(15 MIN):

Strict Press + Push Press

3 set x 5 rep building in weight – Strict Press

THEN:

3 set x 5 building in weight – Push Press

HOME WOD

12 MIN AMRAP:

3 Shoulder Taps (R/L = 1)

3 Straight Legged Sit-ups

3 Up Downs

6 (R/L = 1)

6 Straight Legged Sit-ups

6 Up Downs

(Add 3 reps every round)

(Score =  Total Rds+ Reps)

3 Rep = 1 RD

6 Rep = 2 RD

9 Rep = 3 RD

12 Rep = 4 RD

WOD Details:

*Athletes will have 12 MIN to complete as many rounds and reps as possible.

*Athletes will add 3 reps to each movement every round

WOD Movements:

*Shoulder Taps

~~https://www.youtube.com/watch?v=wcKyqAMqueQ

*Straight Legged Sit-ups 

~~https://www.youtube.com/watch?v=PtdG6xp_Xgk

*Up Downs

~~https://www.youtube.com/watch?v=pUzd9bwrrZM

WOD Variations: 

*Feel free to substitute a movement for a different movement

*Modify as needed