AG Home WOD: November 7, 2020

Updated: Nov 7, 2020

WOD Along Video




Warm Up

TABATA

3 sets x 20 ON / 10 OFF

1st Squat Thrust

2nd Hollow Rocks

3rd Dolphin Walks

4th Superman Rocks


then...


10 Toy Soldiers

10 Forward Lunges

10 Lateral Lunges

10 T Spine Stretch

10 Fire Hydrants

Then Wrist Prep

10 Towel or PVC / Band Dislocates & Pass Throughs

10 Good mornings

10 lightweight Arnolds Press

Part A

3 sets x 40 On / 20 Off

1st: Dead Hang Hold

Alternatives

Farmers Carry Hold

2nd: 20 secs Hollow Hold + 20 secs Superman Hold

3rd: Handstand Hold

Alternatives

Dolphin Hold

4th: Wall Squat Hold

Part B

AMRAP 16

Barbell Version

10 Bar Muscle Ups / Pull Ups

Alternatives

Bent over Row

20 Thrusters

40 Double Unders

12 Burpee over Bar


RX 95 / 65 lbs

Scaled 75 / 55 lbs

AMRAP 15

Limited Equipment Version

10 DBs / KB Bent over Row

Alternatives

Odd Object Bent Over Rows

Resistance Band Bent Over Row

20 Single Arm DB / KB Thrusters LR2

Alternatives

Odd Object Thruster

Resistance Band Thrusters

40 Hop Overs LR2

12 Burpee over Object


Light to Moderate Load

Cool Down

1 min Scorpion Pose (R)

1 min Scorpion Stretch (L)

10 reps cat & cow

30 secs Child's Pose

30 secs Thread the needle - Arms (R)

30 secs Thread the needle - Arms (L)

30 secs Upward Dog

30 secs Deep Forward Lunge (R)

30 secs Deep Forward Lunge (L)

30 secs Downward Dog


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