865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 5-4-2021

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Tuesday 5-4-2021

Warm Up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
10 Inchworms

Winter Soldier Bodyweight

4 Sets:
3:00 Clock:
300m Run Buy In
Max Reps Jumping Lunges
Rest 1:00 B/T Sets

*BACKPACK OPTION:
4 Sets:
3:00 Clock:
300m Backpack Run Buy In
Max Reps Backpack Stepback Lunges (20#/14#)
Rest 1:00 B/T Sets

Winter Soldier Minimal

4 Sets:
3:00 Clock:
300m Run Buy In
Max Reps Alternating Dumbbell Snatches (50/35)
Rest 1:00 B/T Sets

Accessory

3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)

Bonus Stretching

2:00 Pancake Stretch
2:00 Frog Stretch


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