Warm-up:
Run/Row/Skip 2 minutes.
Dislocates/arm rotations (PVC)
Trunk twists
Good mornings
Alternate between
*Squat raises + rotation left & right)
1. Donkey kicks (5-10)
2. Handstand kick-ups
3. Handstand holds
Move onto light weight:
3 rounds of:
3 Push Press
3 cycles of 1/4, 1/2, Full OH Squat (Barbell, DB, KB or plate)
Workout
“Nancy” with a twist
Five rounds for time of:
Run 400m
15 Overhead Squats
Barbell: Aim for a challenging but unbroken effort on the Overhead Squat.
Dumbbell/Kettlebell: Single arm overhead squat (warm into this well).
Plate overhead squat.
Scale: PVC or broomstick (work quality movement. Reduce reps if required)
Goblet Squat or Front Squat as required.
Photo: Mark M & Barb(taking photo) HOME WOD. These guys are doing a great job training together each day and staying accountable.
We love seeing the daily HOME WOD photos- Keep them coming!!!
