HOME WOD, May 8th

Warm-Up
20 DU, Singles, or Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Standing High Knees
10 Bear Hugs
10 Hip Circles (5 Right / 5 Left)
10 Banded Pull Aparts
10 Lateral Lunges
10 Russian Baby Makers
5 Inchworms
5 Squat Jumps

Stretch:
10 Iron Cross
10 Scorpions
30 Sec Child’s Pose
30 Sec Seated Straddle Stretch
30 Sec Butterfly Stretch

Strength Work
5 Rounds of:
10 Bent Over Rows with Barbell, Plate, Dumbbells, small plates, or even cans of soup
6 Way Raise (6 reps or 6 times through) / ***Use 2.5 – 5 pound plates. Keep this light.
1 Min Wall Sit
REST 1 MIN

Movements:
https://www.youtube.com/watch?v=YzzYx-0Xg18 (Bent Over Row – DB)
https://www.youtube.com/watch?v=NZAI8QuO0N4 (Bent Over Row – Barbell)
https://www.youtube.com/watch?v=ii4I0gS5L4k (6 Way Raise)

WOD
200508
For Time:
21-15-9
Russian KB Swings
Tuck Jumps
SDHP (Sumo Deadlift High Pull)
WOD DETAILS
*Athletes will complete 21 reps of each movement, then 15 reps of each movement, and 9 reps of each movement.

Movement Options:
*Russian KB Swing: Russian DB Swing
*Tuck Jumps: High Knees or Standing High Knees
*SDHP: KB or Barbell SDHP (Suggested Barbell Weight: #95/65 or #75/55)

Extra
Cool Down/Stretching/Core:
2 Rounds:
Legs Up The Wall (2 Min)

Child’s Pose (30 Sec Front, 30 Sec Right, 30 Sec Left)
Pigeon Pose (30 Sec Right / 30 Sec Left)
10 Iron Cross
10 Scorpions