AC Home WOD: January 6, 2021

Warm Up

2 Rounds

20 Seal Jacks

10 Squat Thrusts

5 Arnolds Press (light load)

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Alternating bootstraps

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

15 Scapular Push Ups

10 Floor I-Y-T

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

Session 1

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Weightlifting

Weightlifting Cycle Week 1

I. Every 1:30 x 9 sets Push Press

3 x 3 Reps @ 60%

Rest 1:30 mins

3 x 2 Reps @ 70%

Rest 1:30 mins

3 x 1 reps @ 75%

II. Every 1:30 x 8 sets Power Snatch

1 x 3 reps @ 50%

1 x 2 reps @ 60%

2 x 2 reps @ 70%

4 x 1 rep @ 75%

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WOD

For Time (CAP 15)

Every 3 mins x 5 sets

Option 1

12 Handstand Push Ups

Alternative Pike Push Ups

20 Wall Ball Shots

Alternative Backpack Thruster (20 / 14 lbs est weight)

15 Toes to Bar

Alternative Toes to KB / DB

20 / 14 lbs

Scale reps if split time goes beyond 2:40

Session 2

(Optional)

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Extra Credit: Midline

10 x :30 ON / :30 OFF

Option 1: Row

Try to sustain 24 - 26 s/m during each set

Option 2: AirBike

Try to sustain 60 / 65 rpm during each set

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Gymnastics

10 Rounds (Not for Time)

2 Strict / Kipping Ring Muscle Up

Alternative 2 Strict Chest to Bars Pull Ups

15 Russian Swings

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Progression

2 Ring MU Box Turn Over + Ring Dip

15 Russian Swings

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Cool Down

Set TABATA Timer: 30 sec HOLD / 10 sec Transition

cat & cow

Puppy dog pose center

puppy dog pose right

puppy dog pose left

Scorpion Pose right

Scorpion Pose left

low dragon right

low dragon left

Pigeon Pose right

Pigeon Pose left

Downward Dog Ankle Stretch

Seated Shoulder Extension Stretch