At Home WOD – Wednesday September 2nd, 2020
Full Coach Lead Workout by NCFIT
https://vimeo.com/452098246/97741a5fb2
Daily-5 Warm-Up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
15 Glute Bridges
12 Supermans
10 Tuck Jumps
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (AMRAP – Reps)
3 SETS
1:00 – DB Power Cleans
2:00 – Burpees
3:00 – Cardio Choice*
*Increase Cardio Pace Every Minute…
Min 1 – EZ
Min 2 – Moderate
Min 3 – Hard
-Rest 1:00 b/t Sets-
(Score is Reps)
Finisher + CFPMOBILITY
Metcon (No Measure)
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
(No Measure)
then…
Check out today’s CFPMOBILITY from NCFIT and The Ready State!
FOCUS
High Glutes Mobilization
EQUIPMENT
Wall, Ball
2020 09 01