HOME WOD, May 5th

10 Down + Backs (10ft)
10 Forward or Reverse Lunges
10 Arm Circles (5 Forward / 5 Reverse)
10 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Hip Circles (5 Right / 5 Left)
10 Squats
10 Alt. Overhead Arm Raises (Back Against Wall)

10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)

Strength Work
4 Giant Sets or RDs:
Each Arm
5 Strict Press
5 Push Press
5 Push Jerk

*Athletes will use a DB or KB to complete 5 Strict Press, 5 Push Press, and 5 Push Jerk on one arm and then complete the same rep scheme on the other arm.
*Athletes should be focused on quality of movement. This is to practice cycling movements.
*Athletes can use a lighter object for strict press if they do not have a light enough DB or KB

Every minute on the minute, complete:
4 DB Power Cleans
4 DB Front Squats
4 DB Push Jerks
(Score = Total Rds)
*At the top of every minute, athletes will complete 4 DB Power Cleans, 4 DB Front Squats, and 4 DB Push Jerks. Athletes will rest the remainder of the minute.
*Athletes can alternate arms as they wish
*The goal is for athletes to complete the rep scheme for as many minutes as possible.
*If an athlete does not complete the rep scheme within the minute, their score would be the previous minute. For example, if an athlete made it through Round 17, but did not make it through Round 18, their score would be 17+0.
*Athletes can still continue with the EMOM if they do not make it within the minute. They can participate for fun and reduce the number of reps if they desire.
*All athletes will stop after 20 minutes has been completed.
Cool Down/Stretching/Core:
Complete For Time:
150 Seated Calf Raises
Notes: Sit on a bench with your toes elevated on a 45lb plate and some weight on your lap. Break about every 20-30 reps. This should really burn.


3 Sets of…
10 Barbell Rollouts
15 Sit-Ups
1:00 High Plank Hold