top of page
Search

Sat May 30, 2020

Live on Zoom

 

Mobility/Activation:

Roll Lacrosse ball/Foam Roller:

Shoulders

Back

Glutes

Quads


10 Shoulder Pass Throughs

10 Around the Worlds

10 Leg Swings (across/side)

10 Alt. Knee Hugs

10 Alt. Quad Openers

10 Alt. High Skips w Punch

10 Alt. Figure Fours

10 Leg Raises

8 Samson Lunge w twist

10 Arm Swings/Shoulder Circles

5 Inch Worms



Ankle Prep:

2 min per side


Warm-up

3 rounds:

5 Push Press

5 Front/Goblet Squats

100 m Run

then:

3 rounds:

5 Thrusters (building weight each round if needed)

100 m Run


WOD

6 Rounds

Solo Option:

In 3:00 min

Run 400 m

Max rep Thrusters (choose a weight you can do at least 15 when fresh)

Rest 1 Min


Partner Option:

If you have a quarantine buddy, you can do this as a partner workout!

23 min AMRAP with a partner

1 Person Runs 200m

1 Person does max rep Thrusters (switch when runner gets back)

rest 1 min together


bottom of page