16 Mar, 2020
3.16.20
See our "At Home Wod" at the end of the post. Our regular class wod is also suitable to be performed at home if desired.
Metcon
In 10 mins complete the following:
2 mins/side Couch Stretch
2 mins/side Banded Bully
1 min/side Banded PNF Hamstring Stretch (10 sec contraction, 20 sec stretch)
2 mins/side Couch Stretch
2 mins/side Banded Bully
1 min/side Banded PNF Hamstring Stretch (10 sec contraction, 20 sec stretch)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 mins:
800m Run
25 No Jump Burpees
800m Run
25 No Jump Burpees
Rx+ – Wear weighted vest (20/14)
Metcon
IN CLASS CORE
EMOM x 12 mins:
1. 30 sec Single Leg, 1 Arm Front Rack KB hold (left arm)
2. 30 sec Single Leg, 1 Arm Front Rack KB Hold (right arm)
3. 30 sec Crossed Leg Side Plank (left side)
4. 30 sec Crossed Leg Side Plank (right side)
Metcon (Time)
AT HOME WOD
"Sit Up Murph"
1 mile Run
100 Sit Ups
200 Push Ups
300 Squats
1 mile Run
You can divide reps as desired.
Also, can scale to:
Also, can scale to:
"1/2 Sit Up Murph"
800m Run
50 Sit Ups
100 Push Ups
150 Air Squats
800m Run
