HOME WOD, March 30th
Warm-Up
Warm-Up/Stretching:
Back Warm-Up
– Prone Cobra Press-Ups: 20 Reps + 30 Second Hold
youtube.com/watch?v=zyIeHEsX3bw
– Supine Laying Leg Cross-Overs: 10 Alternating Reps
youtube.com/watch?v=TtTkNuscb5U
– 3-Position Lunge
youtube.com/watch?v=f-z_8Jd0SUI
Pre-Hab: 3 Rounds of…
-Banded Walk (around knee) 50 feet forwards, 50 feet backwards
youtube.com/watch?v=TM9mDFY9a60
-20 Banded Pull-Throughs (between legs like a KB Swing)
youtube.com/watch?v=Lu3s1ZeHCaI
Squat Therapy: 3 x 7 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko
-Banded Walk (around knee) 50 feet forwards, 50 feet backwards
youtube.com/watch?v=TM9mDFY9a60
-20 Banded Pull-Throughs (between legs like a KB Swing)
youtube.com/watch?v=Lu3s1ZeHCaI
Squat Therapy: 3 x 7 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko
Focus on…
-Knees Out
-Chest Up
-Weight Balanced in Foot
Strength Work
5×10 Weighted Step-Up (Alternate legs each time)
10 each side Glute Bridges
30 Frog Pumps
https://www.youtube.com/watch?v=mTvsEr1YVTE
WOD
200329
6 RDS FOR TIME:
15 KB Swings/DB Snatch/Plate to Overhead
8 Burpees
15 Goblet Squats
8 Burpees
15 KB Swings/DB Snatch/Plate to Overhead
8 Burpees
15 Goblet Squats
8 Burpees
*Use a weight that you can go unbroken for KB Swings/Goblet Squats
Extra
Cool Down/Stretching/Core
3 rounds of:
30 Seconds of Plank Pull Throughs
30 Seconds of weighted sit ups
30 seconds of Plank Ups
https://www.youtube.com/watch?v=LICrkuVmD4M
