AC Home WOD: January 23, 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

12 Kettlebell Russian Swings

10 Goblet Squats

25ft Single Arm Overhead Lunge (L)

25ft Single Arm Overhead Lunge (R)

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WOD

"Cheddar Bob"

For Time (30 mins)

2 Rounds

4 Bar Muscle Ups or 6 CTBs / Pull Ups

Alternative 6 DBs Bent over Row

25 ft Handstand Walk

Alternative 2 Wall Walks w/ 20 sec Wall Hold

12 Power Snatch

Rest 2 mins

2 Rounds

4 Bar Muscle Ups or 6 CTBs / Pull Ups

25 ft Handstand Walk

Alternative 2 Wall Walks w/ 20 sec Wall Hold

9 Power Snatch

Rest 2 mins

2 Rounds

4 Bar Muscle Ups or 6 CTBs / Pull Ups

25 ft Handstand Walk

Alternative 2 Wall Walks w/ 20 sec Wall Hold

6 Power Snatch

Rest 2 mins

2 Rounds

4 Bar Muscle Ups or 6 CTBs / Pull Ups

25 ft Handstand Walk

Alternative 2 Wall Walks w/ 20 sec Wall Hold

3 Power Snatch

RX Scaled

Male 95 - 135 - 155 - 185 lbs Male 75 - 95 - 115 - 135 - 155 lbs

Female 65 - 95 - 105 - 125 lbs Female 55 - 65 - 75 - 95 - 105 lbs

Note: Scale down further as needed

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Core

4 Rounds

30 sec Sorensen Hold on Bench or GHD

Alternative Superman Hold

16 Alt V Ups LR2

30 sec Sorensen Hold on Bench or GHD

Rest 2 mins between rounds

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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