Me and My Crazy World

Apr 30th, 2020

Category: Uncategorized

Me and My Crazy World

AT HOME FITNESS – Live coached WODs on Zoom at Noon & 530pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm Up
:45 on/:15 off
Jump Rope
Scap Push Ups
Jump Rope
Plank Knee to Elbow
Jump Rope
Hand Stand Hold Variation

Start with single unders, and move onto different moves on the jump rope (single leg, skiers, boxer step, front to back, etc..)

1 Min of inchworms
1 Min of Pass Throughs
1 Min of Downward Dog Opposite Foot Reach
1 Min of Around the Worlds

Hit some shoulder stretching, and warm up HSPU’s

Skill
Double Under
Handstand Hold/Push-up

Double Benchmark
At 0:00 Complete
“Diane”
21-15-9
Deadlifts (225,155)
Handstand Push-ups*

* HSPU Sub Options
1. Push-ups x 2 or Modify to 30-20-10
2. Seated DB Strict Press at a weight you can get 10+ reps at.

Level 2- 185,115
Level 1- 135, 95, Standard Push-ups

At 15:00 Complete

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Level 2- ½ reps of double unders
Level 1 – 2x single unders

Both WODs for time

At Home WOD Version
“Diane”
21-15-9
Odd Object Deadlift|Suitcase Deadlift
Handstand Push Ups*

* HSPU Sub Options
1. Push-ups x 2 or Modify to 30-20-10
2. Seated DB Strict Press at a weight you can get 10+ reps at.

If using a single db/kb do 21 suitcase deadlifts on the right side followed by 21 strict press on the right side. Then 21 suitcase deadlifts on the left side…

At 15:00 Complete

“Annie”
50-40-30-20-10
Lateral plate hops*
Sit-ups

*Sub Mountain Climbers X 2