HOME WOD, MAY 19th

Warm-Up
30 Sec Jog In Place
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Jumping Jacks
10 Forward or Reverse Lunges
10 Bear Hugs
10 Banded Pull Aparts
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Deadbugs
Strength Work
4 Rounds w/ a 1 Minute Rest After Each Round
Bench Press/Floor Press x 8 Unbroken Reps
6 Way Raise (6 reps or 6 times through) ***Use 2.5 – 5 pound plates. Keep this light.
Concentration Curls (6- Right / 6- Left)
(The clock will start. Athletes will complete 8 unbroken reps of Bench Press or Floor Press, then will complete 6 cycles of the 6 Way Raise, followed by a total of 12 Concentration Curls. Athlete need to rest at least 1 minutes between rounds)
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=ii4I0gS5L4k (6 Way Raise)
https://www.youtube.com/watch?v=dgvKbfP6lTU (Concentration Curls)
WOD
200518B
15 MIN AMRAP:
2-4-6-8-10…
Up Downs
10ft Farmer’s Carry – Right Arm
HR Push-ups
10ft Farmer’s Carry – Left Arm
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes are working for total rounds + reps
*Athletes will complete 2 reps of each movement, then 4, and so on. Athletes will continue to add 2 reps to each movement every round.
*Farmer’s Carry = 10ft Down + Back / Down = 1 rep / Back = 1 rep

Movement Variations:
*Up Downs:
~Sub for cal row, bike, plate step-ups or jumping jacks
*10ft Farmer’s Carry:
~Suggested weight: #50/35 DB or #53/35 KB or a plate (Scale weight if needed)
*HR Push-ups
~From knees, wall push-ups, or bent over row

Extra
Midline Conditioning:
4 Rounds:
40 Sec Flutter Kicks
20 Sec Rest
40 Sec Hollow Rocks
20 Sec Rest
**The goal is to move for as much of the 40 seconds as you can