Warm up –
2 rounds of – 30 sec Jog in Place / 10,10,10 Single Leg Hops / 10,10,10 Double Leg Hops
then 2 rounds of – 10 Slow Air Squats / 1 min Bottom of Squat with mobility / 10 Fast Air Squats
then 2 rounds of – 30 sec arm swings forward and backwards / 10 Shoulder Taps / 5 per arm Slow Eccentric Press / 5 Push Press + 5 Push Jerks per arm
A) United In Movement – WOD #2
12 min AMRAP
Compete –
80 Lateral Hops Over-the-Dumbbell
60 Air Squats
40 Dumbbell Shoulder to Overhead (50/35) *switch every 10 reps
Move Hard –
80 Lateral Line Hops
60 Air Squats
40 Shoulder Taps
Just Move –
60 Lateral Line Hops (or stepovers)
40 Air Squats
20 Shoulder Taps (knees allowed)
rest 5-10 min
B) United In Movement – WOD # 1
7 Min AMRAP
Compete and Move Hard –
Line-Facing Burpees *over a 6 inch line
Just Move –
Line-Facing Burpees *over a 6 inch line
(step overs allowed)
Buy Out – 100 Heel Touches
Here is the link if you want to sign up or find out more info!! https://unitedinmovement.org/workouts/
April 6, 2020
