Avant Garde Home WOD: February 17, 2023

WOD Along Video

Warm Up

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

10 PVC Sotts Press / DB Sotts Press

10 Samson Lunges

10 Dolphin Walks

10 Donkey Kicks

Wrist Prep

Activation

TABATA 3 x 20s ON / 10s OFF

1st Squat Jacks

2nd Scapular Pull Ups

Alternative Scapular Push Ups

3rd Spider Mountain Climbers

4th Kang Squats

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WOD

4 Rounds for Time (CAP 20)

8L / 8R Single Arm Dumbbell Overhead Squats

12 Single Arm Overhead Walking Lunges (L)

20 Alternating Dumbbell Snatches

12 Single Arm Overhead Walking Lunges (R)

Core

3 x 30s ON / 30s OFF

1st Leg Raises

2nd Alt. Plank Superman

3rd Medball Russian Twists

4th Heel Touches

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Cool Down

10 reps cat & cow

30 seconds puppy dog pose center

30 seconds puppy dog pose (L)

30 seconds puppy dog pose (R)

1 minute Low Dragon Pose (L)

1 minute Low Dragon Pose (R)

1 minute Pigeon Pose (L)

1 minute Pigeon Pose (R)

10 Downward Dog Ankle Stretch

30 seconds Single Leg Forward Fold (L)

30 seconds Single Leg Forward Fold (R)

1 minute Seated Shoulder Extension Stretch