WOD 3/16/20

Workout & Movement Descriptions

Warm Up

:15 Jumping Jacks

:15 ASQ

:15 Mountain Climbers

:15 Jump Squats

X4

:15 Plank

:15 Superman

:15 Side Plank-R

:15 Side Plank-L

x4

Option 1: No equipment

1min: Jumping Jacks

1min: ASQ

x4

1min: Step Ups (chair/box/bench/steps)

1min: Lunges

x4

-No rest between the 8 rounds

:30/:30 x6 Wall Sits

Opt 2: Limited Equipment

1min: Row/Bike/Double-Single Unders

1min: Weighted Step ups (box/porch/stairs/etc)

x4

1min: Row/Bike/Double-Single Unders

1min: Weighted Lunges

X4

-No rest between the 8 rounds

:30/:30 x6 Wall Sits….Weighted? Dog/backpack/small child

Endurance Option:

400m Run

2min Rest 4x

200m Run

1min Rest x4

Option 3 Strength: Barbells or Dumbbells

E2M: 3 Hang Power Clean

X5 Sets

Midline: x6

:10 Toe Reaches

:10 Scissor Kicks

:10 Sit ups

:10 Rest