HOME PARTNER WOD, March 28th

Warm-Up
Warm Up/Stretching:
6 – 10 Min Self Warm-Up Then:

(Getting those Biceps, Triceps, Shoulders, and Chest pumped up!)

-300 banded Pull Aparts
youtube.com/watch?v=VHRiIjvHJpY
-5 Minutes of max rep DB Bench Presses (flat or incline) 50/35lbs (Moderate weight)

-4×25 Chest Supported Rows (moderate weight)
youtube.com/watch?v=nl2MnK1i504
-100 banded tricep extensions
youtube.com/watch?v=uJ49XwfJEYM
-100 Banded Hammer curls (Step on band and hold ends)
youtube.com/watch?v=-JWg5jFmOFM

3 ROUNDS – Go Faster Each Round (Legs and Back)
20 Reps Toe Taps
10 Reps Skip Overs
10 Reps Toe Touches
3 Reps No Push Up Inchworm
5 Reps Knee Push Up
2 Reps Lunge + Twist (R)
2 Reps Lunge + Twist (L)
10 Reps Air Squats
WOD
200327
WOD: (Created by Coach Jen @ CFOC)
In Teams of TWO, 30 Minutes AMRAP of:
1 Complex
10 x 10’ Shuttle Run

Alternate each round
Each round is equal 22 reps (12 complex reps and 10 shuttle run)

Goal: 30+ Rounds (<1-Minute/Round)

COMPLEX OPTION 1 (Barbell or 2 DBs)
4 Hang Power Clean
4 Shoulder to Overhead
4 Front Rack Lunges

COMPLEX OPTION 2 (Single DB or KB)
2 Hang Power Clean (R)
2 Shoulder to Overhead (R)
2 Front Rack Lunges (R)
2 Hang Power Clean (L)
2 Shoulder to Overhead (L)
2 Front Rack Lunges (L)

Complex Option 3 (Slam Ball, Sandbag, or Odd Object)
2 Object to Shoulder (R)
2 Object to Shoulder (L)
4 Object Shoulder to Shoulder
4 Lunges (Object held anyway)

Extra
Cool Down Stretching/Water: 15 minutes after class.