Blog
18
03
2020

Quarantine 20.3

Warm up:

2 minute Achilles plank

4 minute running clock warmup, switch every 15 seconds:

Jump jacks

Toe touches

Side lunges

Mountain climbers

Mobility prep:

10 steps each:

Samson stretch

Ostrich walk

Inch worm

20 boot strappers

Speed/conditioning:

Tabata

8 rounds, 20 seconds of work, 10 seconds of rest

15ft shuttle run

Rest 1 minute

Repeat

WOD:

Perform 5 three minute AMRAPs, with one minute of rest between:

4 tuck jumps

8 pistols

16 Russian twists, odd object

Post rounds to behind the whiteboard.

Coaching notes:

Tuck the knee high and hard, focus on quality

Scale pistols to lowest object possible

Pick any odd object with a little bit of weight, think 20lb cap