Sunday, March 29, 2020
At Home WOD:
A1. Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s
A2. Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s
A3. L-Sit hold – 15-30s X 4-5 sets, rest 60-90s
A4. Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s
WOD:
Tabata Intervals for reps of:
- Wallballs – 20#/14# to 10’
- V-ups
- Vertical Jumps – 24”/18”
- Back Extension
Coach’s notes:
Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.
WOD Leaderboard
1:00 Home ZOOM WOD:
Split squats with 15# DB’s – 10/10/10/8/10
Push-ups – 10/12/12/12/11
L-sit – accumulated 30s each round. Last round was unbroken h.
Bridge – 30-40 sec each round.
That was fun!
Also joined the 1pm Zoom class.
The 3 of us had to share so I started on A2
A2: 10 per round from knees
A3: 20 second “h” sits
A4: 30 seconds
A1: started with 10 then went to 8 with jugs. These sucked!
Thanks everyone! Great to see a big group!
A. 25# DBs. Worst by far. this was hard.
B. 12 clappers / round
C. 20 secs of l-sit / round on paralettes. Tried really hard to keep good form with toes pointed. Also tough.
D. yes.
Fun to do this on zoom with everyone!
(Oh, I broke once or twice on the squats towards the end. Still did 12 reps of each but probably should have just scaled reps).