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WOD #2 Week of 13APR2020

BRIEFING & OVERVIEW

INTENT: PLAY & PREPARE
INTENSITY: YELLOW
INSPIRATION: “SMOOTH”

PREP
5 min flow – Focus on mobility in wrists, neck, quads, calves, and shoulders
2 rounds:
30s/side Combat Stretch
Floor Mantis
20 Calf Raises – Squeeze calves at top. Use support if needed.

STRENGTH: RFQ20
5/5 Cossack Squats
30s Wall Handstand – Scale down as necessary
8-12 Broom/PVC OH Squats
20 Soup Can Lateral Raises – Use whatever small weight you have. 28-ounce cans are great.
10/10 Elevated Single-leg Calf Raises – Briefly hold and squeeze at the top.

CONDITIONING: 6 ROUNDS, 1 MIN WORK, 1 MIN REST
Do overhead squats for one minute. Keep track of how many reps you get. Rest for one minute. Then do another minute of overhead squats, trying to match or beat your rep count from the first round while keeping good form. Do this for a total of 6 working rounds. TIMER

CHASSIS INTEGRITY: 3x3x30/10 TIMER
Bird Dogs
Shoulder Taps
Hollow Hold