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WOD

CrossFit WOD, March 27, 2020

By March 26, 2020 No Comments

3.27.2020

Daily Mindset
"Life is like sailing. You can use any wind to go in any direction." – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Warm-Up / Teach / Movement Prep
2 Sets
3 Inchworms
30 Second Hollow Hold
30 Second Arch Hold
5 Single Leg Glute Bridge (Each Side)
30s active spider man

COACHING/PREP
Hand release push up – Keep body tight at "hand release"
Movement Prep
20s plank hold high
20s plank hold Just off the ground
5 hand release push ups

DB/KB Russian swing – "drive through full foot"
Movement prep
5 KB/DB DL
5 swings (Russian)

Metcon
Farmland (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows ( or use your KB/DB and complete 10 per side)
21 DB/KB swings (Glute Bridges if no equipment)

NOTES:
• Looking to get as many rounds and reps as possible in this 15 minute workout
• Always preferring planned breaks over forced breaks keep this in mind when heading into this workout. Push ups are the main concern here, so break them up early and often as needed.

Metcon
*** "If you have a pull up bar at home" version***
Metcon (AMRAP – Rounds and Reps)
"Farm Land"
AMRAP 15:00
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings
Metcon (3 Rounds for reps)
Weekly Pump – Leg edition
3 rounds
MAX rep goblet squats (1 unbroken max rep set)
hold the heaviest object you have available
Straight into 1:00 max rep jumping air squats

Rest 2:00 between sets

SCORE is total reps completed each round (goblet squats + jump squats)

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