HOME WOD, May 4th

Warm-Up
Athletes should spend 6 to 10 minutes warming up, then:
Warm-up:
20 DU, Singles, or Jumping Jacks
20 Toe Touches
20 High Knees (Pull one knee to the chest and then the other)
20 Russian Kicks
20 Arms Circles (Forward / Back)
10 Lateral Lunges
10 Bear Hugs
10 Squats
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)

Stretch:
30 Sec Seated Straddle
30 Sec Butterfly Stretch
30 Sec Pigeon Pose (R and L)
30 Sec Child’s Pose

Strength Work
CHOOSE A SQUAT!
Complete 3 Sets w/ a 1 Minute Rest
3 x 5 Goblet Squats or Back Squat / Front Squat
You can use anything for the weight, for example;
Bag of Dog Food
Sandbag
Carry-On Suitcase with items inside
Bucket filled with random items to make it heavy
Kettlebell
Dumbbell
Bumper Plates
*2 count Tempo Down with a 2 count Tempo Up

Then: 6 Front Rack or Goblet Lateral Lunges (3 reps on the Right, then 3 reps on the Left)

WOD
200503
For Time:
10 Burpees

10 Burpees
25 Shoulder Taps (L+R = 2 reps)

10 Burpees
25 Shoulder Taps (L+R = 2 reps)
50 Lateral Lunges

10 Burpees
25 Shoulder Taps (L+R = 2 reps)
50 Lateral Lunges
100 Sit-ups

10 Burpees
25 Shoulder Taps (L+R = 2 reps)
50 Lateral Lunges
100 Sit-ups
150 Air Squats
(30 Min Time Cap)
***Wear a weight vest if you have one.

WOD DETAILS
*Athletes will complete the WOD for time.
*Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement.
*For a push… try and finish this WOD in under 20 minutes
*Athletes can modify movements if needed
Extra
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)