HOME WOD, March 31st

Athletes spend 6 to 10 minutes warming up and then complete the following:
3 Rds of:
20 Toe Touches
10 Iron Cross
10 Scorpions
10 Thread The Needle Rotations (5 Right / 5 Left)
5 Blackburn-Updog Flow
5 Inchworms
5 Banded Pass Through + Press
Strength Work
Five Sets Every 3 minutes
Bench Press/Floor Press x10-15 Unbroken
Plate Front Raise x20 Unbroken
(The clock will start. Athletes will complete 10 15 unbroken reps of Bench Press or Floor Press and then will complete 20 Unbroken Plate Front Raise. Athletes have the remaining time in that 3 minutes to rest and then will repeat for a total of 5 sets)
https://www.youtube.com/watch?v=Rw48pWMs76o (Barbell Floor Press)
https://www.youtube.com/watch?v=aM1TYdZaXMk (Barbell Floor Press)
https://www.youtube.com/watch?v=lNdi7VEf2Ew (DB Floor Press)
https://www.youtube.com/watch?v=hFo-LIkCozU (Plate Raise)
As Many Reps As Possible
4 RDS of:
MIN 1: STOH w/ Barbell (#35 – #95), DB, or KB
MIN 2: Sit-ups
MIN 3: Hang Clean w/ Barbell (#35 – #95), DB, or KB
MIN 4: Double Unders, Singles, Tuck Jumps, or Jumping Jacks
(Score = Total Reps)
***Athletes will complete as many reps as possible of the movement in one minute.
***STOH = Shoulder To Overhead (Press, Push Press, Push Jerk, Split Jerk)
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)