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23 March 2020

2
Mar

23 March 2020

Warm-up:  Run to the end of your street and back. Try to make it 800 meters or so. 20 one step squats, 5 Broad Jumps (land softly on your feet), 3 Inchworms

Strength: 5X5 BackSquats. If you have additional weights and a rack, work up to a weight where all 5 sets are the SAME weight. 

If you are limited on weights or do not have a barbell, use a empty bar or dumbbell and perform 100 backsquats with the weight you have. 

Stamina:  10 Sets:  Sprint 3 Houses down, Walk Back

WOD:  For time: (can be done with a dumbbell or if you have a barbell, use that)

21-15-9

Dumbbell Goblet Squat

Single Arm Dumbbell Power Clean (break up however you want)

Single Arm Dumbbell Push Press

Burpees

Perform 30 Double Unders after each round (Sub:  30 Jumping Jacks)

Cool Down:  4 Sets:  10 V-ups

 

 

 

 

 

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