March 18, 2020
At-Home WOD
Warm Up:
2-3 Rounds (Approx. 8:00)
30 Jumping Jacks
5 Inch Worms into Down Dog Stretch
10 PVC or Broomstick Pass Thrus
15 Sit to Straddle
:20 Jog in Place
Upper Body Strength: Handstand Push ups
:30 ON/:30 OFF x 6 sets:
Handstand Push ups or Handstand Hold
*Complete Handstand Push ups against a Wall or if no wall, use a sturdy door.
Substitutions:
1. Pike Push ups from a chair or step
2. Handstand Negatives from a Wall or Chair
*Use a towel as a substitute for an Abmat.
Metcon:
4 Rounds for time of:
60 Double Unders (120 Single Unders)
20 Sit ups
10 Hang Squat Snatches or Overhead Squats (PVC Pipe or Broomstick)
*If No Jump Rope, do line hops or Up and Downs on a step.
If not familiar or comfortable with Hang Squat Snatches, substitute Overhead Squats.
