AG Home WOD: February 22, 2021

WOD Along Video





Warm Up

10 Single Leg Forward Fold

10 Yoga Push Ups + Downward Dog Toe Taps

10 Fire Hydrants

10 T-Spine Twist

Wrist Prep

10 Dislocates & Pass Throughs


3 x 20 ON / 15 OFF

1st Jumping Air Squats

2nd Push Ups

3rd Kang Squats


Part A

EMOM 12

1st 5 Push Jerk

2nd 7 Back Squats

Alternative DB Back Squat

3rd 10 Handstand Push Ups

Alternative

Pike Push Ups

L-Sit Press


From the Floor

RX 155 / 105 lbs

Scaled 135 / 95 ; 95 / 65 lbs

Moderate to heavy load

Part B

18.0

For Time (CAP 10)

21 - 15 - 9

Burpees

Alternating DB Snatch LR2


RX 50 / 35 lbs

Scaled 35 / 25 lbs


Weightlifting

(Optional)

Every 3 mins x 5 sets

5 Front Squats


Start at 60%; Load after each set

Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch

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