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WOD

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Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=03/30/2020#autoOpenWod=t

Mon, 3/30/2020 At Home Workout
Full Equipment
(CrossFit, Fit30, Fit45)

Warm-Up
30 Seconds Each
Plank Hold (Top) Video
Active Spidermans Video

Alternating Shoulder Taps Video
Active Twisted Cross Video

Inchworm to Push-up Video
Hollow Hold Video

Plank Hold (Bottom) Video
Push-up to Down Dog Video

www.youtube.com/watch?v=vNDUpM-dJQ8

"Simple Plan"
3 Rounds For Time
50 Air Squats
35 Push-ups
25/18 Calorie Row or Bike

Body weight movements are the highlight of this simple triplet conditioning workout
The balance between lower body push, upper body push, and total body push/pull should allow you to move relatively quickly through each movement
We expect times these three rounds to take around 9-15 minutes to complete
Choose a push-up variation that allows you to complete at least sets of 5 within the workout
The 35 reps shouldn't take more than 2 minutes to complete
Adjust the reps or variation as needed

Limited Equipment
(CrossFit, Fit30, Fit45)

Warm-Up
30 Seconds Each
Plank Hold (Top) Video
Active Spidermans Video

Alternating Shoulder Taps Video
Active Twisted Cross Video

Inchworm to Push-up Video
Hollow Hold Video

Plank Hold (Bottom) Video
Push-up to Down Dog Video

www.youtube.com/watch?v=lrfnJUBc7LA

"Cairo"
Ascending Ladder for 15 Minutes
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
...
(Continue adding 2 reps to each movement)

*Athlete's choice on when to alternate hands on the single arm cleans.

Let's see how far we can get in this 15 minute workout
After each set of burpees we'll add 2 reps to each movement
Strict pull-ups can be subbed with bent over rows (use a heavy KB/DB or odd object)
Burpees will be performed facing your dumbbell and then jumping over it each time
Your score will be total reps
Athlete's choice on when to alternate hands on the single arm cleans
Single Arm Dumbbell Squat Cleans Video

No Equipment
(CrossFit, Fit30, Fit45)

Warm-Up
30 Seconds Each
Plank Hold (Top) Video
Active Spidermans Video

Alternating Shoulder Taps Video
Active Twisted Cross Video

Inchworm to Push-up Video
Hollow Hold Video

Plank Hold (Bottom) Video
Push-up to Down Dog Video

www.youtube.com/watch?v=lrfnJUBc7LA

"Cairo"
Ascending Ladder for 15 Minutes
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
...
(Continue to add 2 reps to each movement)

Let's see how far we can get in this 15 minute workout
After each set of burpees we'll add 2 reps to each movement
Odd-object to shoulder split reps evenly between shoulders
Odd-object goblet squats hold object at chest
Burpees will be performed facing your odd-object and then jumping over it each time
Your score will be total reps
Odd-Object to Shoulder Video
... See MoreSee Less

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