AG Home WOD: February 27, 2021

Updated: Feb 27

WOD Along Video


Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs


Two Rounds

8 Squat Thrust + Forward Lunge

8 Diamond Push Ups

8 Hollow Rock

8 Gymnastics Bear Crawl

WOD


AMRAP 20

10 Sumo deadlift High Pulls

10 Lateral Burpee over Object

10 cal Bike

Alternative 50 Double Unders / Single Unders


RX 95 / 65 lbs

Scaled 75 / 55 lbs

Light to Moderate Load

Core

AMRAP 10

15m Overhead DBs Carry

30 sec Hollow Hold

15m DBs Farmers Carry


*Athletes choice on load

Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch

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