WORKOUT OF THE DAY, APRIL 11TH 2020

WARMUP:

2-3 Sets

10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run or 25 Jacks/Mountain Climbers

2-3 Sets

15 Banded Good Mornings Video * 
30 Second Front Plank 

*Use broomstick, band, or no equipment

WOD:

#hamandcheese

1 Mile Run (100 Alternating Odd-Object Step-ups )

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters Video
Burpees

Into…

1 Mile Run

*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

*For the couplet, lay out goes:

10 Goblet Dumbbell Thrusters

10 Burpees

9 Goblet Dumbbell Thursters

9 Burpees

8 Goblet Dumbbell Thrusters

8 Burpees

etc.

CASHOUT:

1-3 Giant Sets:

10 Single Legged Tempo Romanian Deadlifts (right) Video

10 Single Legged Tempo Romanian Deadlifts (left)

10 Sumo Stance Good Mornings Video

Rest as needed between sets.

MORE FUN: 

The second workout for the Support Your Local Box Fundraiser has been announced. View the complete workout description and details here. To register, click here.

Feel free to do this WOD as a Prewod to today’s workout, an additional Cashout or on Sunday.  We will be posting a Sunday Active Recovery WOD as well.  

WOD:

#supportyourlocalbox2

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes 

 
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