Sunday, April 12, 2020
At Home WOD
Complete all sets for time in any order.
- 30 STRICT Pull-ups
- 40 Two Foot Vertical Jumps – 24”18”
- 50 “Gorilla” Side Shuffle with Two Hand Touch
- 60 Prone (Toes Down) Back Extensions
- 70 Knee to Elbow Twisting Crunches
- 80 Milk Jug Cross Body Ground to Overhead
WOD
3 Rounds for reps of:
1:00 Toes to Rings
1:00 Dumbbell Box Step Overs – 35#/20#/hand
1:00 Hip Extension
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 Forward/Reverse Shuttle – 20ft.
1:00 REST
Coach’s notes:
Post time to complete each set of At Home WOD and reps per movement per round and all totals to comments.
WOD Leaderboard
About 20 min. But really did side shuffle instead of the gorilla thing. Everything except the 60 ring rows unbroken. Took 3 sets for ring rows. Good day. Really enjoyed yoga this morning. Thanks Rhi and Brett. Happy Easter everyone!
40 2 ft jumps outside 1:45ish
60 ring rows 2:36
60 back extensions 2:09
70 K2E crunches 2:10….yuck
80 MJ G2OH cross overs. 40/side 3:08
50 gorilla shuffles 4:02…..dbl yuck
Thanks guys. Happy Easter 🐣
40 jumps outside
60 rows
50 shuffles
60 extensions
70 K2E tummy tucks
80 staying alive – 40/side (my water jug isn’t very heavy)
Didn’t record time. Just enjoyed moving today.
50 2 hand touch shuttles – forgot to time it
30 Pull ups- 5, then singles, 3:23
40 2 ft vertical jumps – 2:05
60 Prone back ext 1:46
70 Knees to Elbow crunches 1:15
80 Cross body to Ovewrhead 3:00
overall it went better than i anticipated
thanks for the work Brett,