WOD @ Home
Friday August 20th
Warmup
3 Rounds
:20 secs Single Skips
:20 secs High Knees
:20 secs Double Under’s or Practice
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Round 1. 10 Mobility Lunges
Round 2. 10 Cossack Squats
Round 3. 5 Hip Bridges
Sub Out Skipping with 10m Shuttles or 10 Burpees
Conditioning
For Time.
30-20-10
Lunges
Pushups
10-20-30
Crawlers
Burpees
Lower the Level
For Time.
24-18-12
Lunges
Pushups
24-18-12
Crawlers
Burpees
If you have equipment (KB + DB)
For Time.
30-20-10
KB Goblet Lunges
DB Snatch
10-20-30
KB Swings
Burpees
If you have equipment (Barbell)
For Time.
30-20-10
Front Rack Lunges (Light-Moderate)
Situps
10-20-30
Deadlifts (Moderate-Heavy)
Burpee Bar Hops
Midline
2-3 Rounds
10 Shouilder Taps
10 Cross Crawlers
20 Toe Taps
10 Cross Crawlers
10 Shoulder Taps
Rest 2 Minutes Between Rounds
