AC Home WOD: February 24, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

3 Rounds Not for Time

20 Lateral Line Hops

12 KB Russian Swing to Squat Clean

8 Burpees

Session 1

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I. EMOM x 10 sets: Hang Power Snatch

10 x 5 reps @ 65 - 70%

% based on 1RM Power Snatch

II. Every 3 minutes x 4 sets: Back Squat

1 x 5 @ 60%

1 x 5 @ 65%

1 x 5 @ 65%

1 x 5 @ 65%

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WOD

4 Rounds (CAP 15)

10 DBs Bench Press

25ft Handstand Walk / Bear Crawl

12 GHD Sit Ups

Alternative 20 Abmat Sit Ups

Rest 1:1

1 Round (CAP 15)

40 DBs Bench Press

100ft Handstand Walk / Bear Crawl

50 GHD Sit Ups

Alternative 80 Abmat Sit Ups

RX 35 / 50 lbs

Scaled 25 / 35 lbs

Session 2

(Optional)

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AMRAP 12

15 / 12 cal Row / Bike Erg / Ski

Alternative

12 / 8 cal Bike

20 Jumping Jacks

6 DBs Devil Press

RX 35 / 50 lbs

Scaled 25 / 35 lbs

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch