Wod #1

Tuesday May 6^th

 

Warm up

• 400m Run/Jog
• 15 Air Squats
• 15 Push Ups
• 10 Air Squats
• 10 Push Ups
• 5 Air Squats
• 5 Push Ups

Stretches

•    Samson Stretch 1 min each leg
•    Lacrosse Ball Psoas for 1 men each side

Workout #1

AMRAP-10  Note # of rounds and dumbbell weight to comments

• 10 Thrusters (light Dumb Bells 5-20# Each) See video for movement standards
• Thruster Video – https://www.youtube.com/watch?v=1KYPZ-Jzo3w
• 10  Sit-Ups

 

Workout #2

Warm Up

 

• 25 – Double Unders or 50 Singles
• 10 – Seated Dumbbell Press (light weight)
• 15 Double Under or 30 Singles
• 10 – Seated Dumbbell Press (light weight)
• 10 Double Unders or 20 Singles
• 10 Seated Dumbbell Press (light Weight)

Stretches

• Samson Stretch 1 min each leg
• Lacrosse Ball Psoas for 1 men each side

 

AMRAP-10  (Note # of rounds and kettlebell or dumbbell weight to comments)

• 10 – Kettlebell or Dumbbell Swing (25# Women (or scale lighter) / 35# Men (or scale lighter)
• 10 – Air Squats
• 10 – Walking Lunges (see video for movement standards)
• https://www.youtube.com/watch?v=4qoYbW34tFU