Thursday March 19th

Warm Up:
3 Rounds:
1 Min of Run(200m)-Bike-Row
10 Second Hollow Hold
10 PVC Pass Throughs
5 Push-Ups
15 Second Handstand Hold Or Overhead DB Hold(or Wallball)
6 Shoulder Taps Or Alternating Overhead Press

For Time:
200 Double Unders or Singles
75 V-ups(Video Posted Below) or Sit Ups
50m Handstand Walk INT-25m HS Walk BEG-50m Bear Crawl
–Coaches Notes–
Little core work to get done. With the volume of all 3 of these movements being high proper working sets/rest sets are going to be important. If you are not overly confident in your doubles (knowing you’ll get at least close to 100 without stopping) pick a number to hit and stick to it. It will be a working set like any other movement. Take some time after the warm up to nail down the V-Up position and rhythm, if it isn’t happening you can always switch to sit ups for the workout. Don’t spend too much time there or trying to force stringing doubles together. As it’s written the workout should take close to 10-12 minutes, if you are adding in some progressions or trying new ones it might take closer to about 15-17.

At Home Version: *equipment and non equipment
200 Double Unders or Singles
75 V-Ups or Sit Ups
1 Minute Handstand Hold or Pike Hold
If you have your rope and have an extra mat available try to jump on that to save your rope(If a mat is not available cut the double under reps to 100 and 50 Singles). The Pike Hold can be done off of a chair or anything to support your legs while being upside down. If being upside down needs to be scaled then go through a minute of an overhead hold of anything weighted.

Rest 5 Minutes
Wod 2
Death by push ups (scale to knee push ups if you struggle with push ups, we are looking for max amount of reps here)

**Optional Accessory Work**
Option 1:
Single Overhead Carry
Using either 1 HEAVY DB or KB you will walk with it above your head in one arm then switch at the 50m mark

Option 2:
Suitcase Carry
3x50m EACH ARM
Using either 1 HEAVY DB or KB you will walk with your shoulders and hips as square forward as you can keep them

Wod 1:
3 Rounds:
400m Run(2 Minutes if Distance Unknown)
40 Air Squats
20 Dips off a box or bench.
If you have the equipment to do the dips on Rings or Supports do that for those reps if not like it says find a box or bench/chair to use.

Wod 2:
28-22-16-10 reps for time of:
KB Swings
If the KB is not available then you can substitute with Good Mornings with just yourself or if you have a pipe/broom/anything to hold at your shoulders.