WODPart 1) Conditioning 7min AMRAP 12 Sit-Ups 10 Air Squats 8 DB Snatches 2min Rest 5min AMRAP 10 Sit-Ups 8 Air Squats 6 DB Snatches 2min Rest 3min AMRAP 8 Sit-Ups 6 Air Squats 4 DB Snatches Part 2) Back Attack* 4x 30sec Isometric Bent Over Row Hold 30sec Max Reps Bent Over Row 30sec Rest *Band or DB choice (see notes) NOTESWarm-Up 2x (Faster Pace/Moving on Round 2) 30sec Side Shuffle 30sec Forearm Plank 30sec High Knees 30sec Side Plank Left 30sec Up-Downs 30sec Side Plank Right 30sec Rest Part 1) Strong and steady pacing throughout on this one. The rest in between each section should give you time to “reload” your energy and try to hold a faster pace as you go along, especially because the sets of reps are smaller. For the snatches, jump big while flicking the wrist overhead to punch the dumbbell up towards the ceiling. Three different ways to alternate the dumbbell (at the shoulder, below eye-level in mid-air, and at the ground). Do what works best for you, practice before you start! Part 2) These virtual workouts are a good reason to add in some fun/unique accessory work into our workouts. See the videos below… You’re going to hold a dumbbell (or stand on your band and pull in similar direction), and squeeze your entire back as hard as you can for 30 seconds. Right at that 30sec, you’ll hammer out 30 seconds worth of the full range of motion movement. A ton of reps, your back and arms should feel like a machine gun. Have fun!
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