Friday 200320: Home WOD 3

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NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I miss you already!


For Rounds and Reps

3:00 AMRAP

10 Overhead Lunges
10 Tuck Jumps

-5:00 Rest-

3:00 AMRAP

10 Overhead Lunges
10 Tuck Jumps

Continue where you left off from AMRAP 1 to AMRAP 2 for ease of keeping track of your scoring.


Accessory: Core

2 Rounds

200m Right Arm Farmer Carry
-2:00 Rest-
200m Left Arm Farmer Carry
-2:00 Rest-

-OR-

2 Rounds

1:30 Right Arm Farmer Hold
-1:30 Rest-
1:30 Left Arm Farmer Hold
-1:30 Rest-


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Overhead Lunges: If you have a DB/KB, complete 5 Lunges with one arm overhead and then 5 Lunges with the opposite arm overhead. If you have a larger object or backpack, hold it overhead with both arms and complete your 10 lunges.
  • Tuck Jumps: Simply jump and tuck your knees to your chest like you’re going to cannonball.
  • Farmer Carry/Hold: Hold the weight in one hand to your side and brace your core square and tight. Your job is to actively refrain from leaning or bending. This may be harder than you expect! If you decide to carry, this should be at a steady walking pace, not a run or hustle.
  • Have fun, smile, and get your sweat on. Don’t forget to disinfect after! <3