WOD

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By March 22, 2020 No Comments
Monday, March 23

WOD

MVA & Home WOD

Warm-up:

2 rounds of

150 m run or 30 mountain climbers

2 Inchworm pushups

4 Up dog/down dog

6 Tuck-ups

8 Wall facing squats

10 Wall slides (elbows and wrists on wall, slide arms up and down)

For time:
Rx:
10 Burpee

10 Burpee
25 Shoulder taps (see video for scaling options)

10 Burpee
25 Shoulder taps
50 Lateral lunges

10 Burpee
25 Shoulder taps
50 Lateral lunges
100 Abmat sit-ups

10 Burpee
25 Shoulder taps
50 Lateral lunges
100 Abmat sit-ups
150 Air squats

Scaled:
Follow along with the same scheme but perform 10 burpees, 15 Shoulder taps, 26 Lateral lunges, 50 Sit-ups, and 75 Air squats

*26 minute time cap.

ChristopherT$(Expensive) is the winner of last week’s Home WOD Challenge of being the first person to complete 7 home WOD’s. He’ll be donning his new Gainz shirt soon, most likely with some sweet MVA pasties underneath.
This weeks Home WOD Challenge is for whoever can come up with the best workout substitution or equipment modification. Extra points for creativity and absurdity. The winner will receive a $25 gift card to the local restaurant of their choosing!

Mobility:
1:00 Lizard
1:00 Pigeon

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