6pm 1.20.21
Warm Up:
Set timer for 5 mins and repeat:
20 Hindu Squats
10 Full Body Rocks to Sky
20 Jumping Jacks
WOD:
1 mile run into:
10 rounds of:
7 Odd-Object Thrusters
5 Pull-Ups
into:
100 combo steps-ups/box jumps
AB out:
2 slow rounds of:
21 cross touch ab mat sit-ups
21 dead-bugs
21 windshield wipers
End with :60 seconds commando breathing and a simple stretch of down dog into dragon/pigeon/child’s pose
WOD Notes: Thruster implement options are medicine balls, sandbags, plates, kegs or use a barbell or do a dumbbell goblet thruster or double dumbbell thruster. Select weight that allows 7 unbroken reps per round. Modifications for pull-ups = bands, jumping pull-ups, 3 negatives, 7-10 ring rows, barbell or dumbbell rows x 7. Run sub = 2 km row/bike/ski erg. Complete 10 steps-up then 10 box jumps until 100 reps total achieved.
Home Gym: In home run sub = 2 rounds of: 1 min get ups, 1 min plank to leg lift and 2 mins high energy cross-crawls. Heave a sack, book, or other object from squat to overhead for Thrusters. Pull-up subs to consider are: a combo of 5 solid tri-cep dips and 5 elevated push-ups or odd object rows x 10. Sub a step back lunge with high knee hop or a lateral lunge with high knee for box jump/step-up – 50 reps per side.
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