AC Home WOD: December 11, 2020

Warm Up

Two Rounds

15 High Knees

15 Butt Kicks

15 Jumping Jacks

then...

12 Single Leg Forward Fold

12 Lateral Lunges

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

12 Kang Squats

12 each Floor I-Y-T

12 Swimmer Stretch

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Gymnastics

Every 90 seconds x 10 sets (Skill Work)

Choose one:

5 Strict Pull Ups + 5 Strict Ring Dips

3 Ring Pull Ups + 2 Ring Muscle Ups (Complex)

3 Kipping Front Lever + 2 Box Assisted Bar Muscle Ups

Alternative: Jumping Bar Muscle Up (Head approx height of pull up bar)

3 Seated Ring Pulls + 2 RMU Turn Over

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Strength

Every 3 mins x 5 sets: 3 reps Overhead Squats

Load to heaviest set

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Weightlifting

EMOM x 10 sets: 1 Hang Power Snatch

Load to Comfort

Rest 3 minutes

EMOM x 10 sets: 1 Hang Power Clean

Load to Comfort

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WOD

For Time (CAP 15)

Option 1:

21 - 15 - 9 DBs Devils Press

25 - 75 - 100 ft Handstand Walk

Option 2:

30 - 20 - 10 Single Arm DB / KB Devils Press

5 - 4 - 3 Wall Walks

RX 50 / 35lbs

Scaled 35 / 25 lbs

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch