WOD

Warm-up
2 Rounds:
1:00 Minute jump rope
5 Deadlifts
5 Elbow rotations
5 Front squats
5 Strict presses

Workout
“Macho Taco”
5, 3 Minute AMRAPs:
BUY-IN
60 Double unders
20 jumping lunges
-then as many rounds as possible of-
3 Power cleans (135/95)
3 Front squats (135/95)
3 Shoulder to overhead (135/95)
Rest 1 minute

If you do not have a barbell, perform 3 burpees + 3 thrusters with your object. INSTEAD of the power cleans, front squats, and shoulder to overhead.

The buy-in should take no more than :90 seconds.

After you’ve completed the buy-in you will start you’re AMRAP exactly where you left off. For example, if you finished 3 power cleans and 1 front squat in the first 3 minute AMRAP. Then on the second AMRAP you would start with 2 front squats and then proceed to 3 shoulder to overhead.

Cool Down
Complete a 5 minute walk

Recovery
Spend 5 minutes foam rolling each leg.

Warm-up
200 Meter run

Dynamics
Samsons
Inch worms
Side lunges
Tebows

Workout
“The Last Dance”
23 Minute Ladder: teams of 2
2 Push-ups
2 G2OH
1 Suicide run (Partner A)
4 Push-ups
4 G2OH
1 Suicide run (Partner B)
6 Push-ups
6 G2OH
1 Suicide run (Partner A)
Etc…
Continue increasing push-ups and G2OHs by 2 reps each round.
Alternate suicide runs between you and your partner each round.

Mobility
Pigeon stretch (1 Minute each leg)
Childs pose (1 Minute)
Calf stretch (1 Minute each leg)

Saturday WOD:
30-40 Minutes For Max Distance:
Run, Row, Bike or Swim
You can stick to your normal long slow distance today. Or, if you’re looking to spice it up consider some hill sprints. As always, listen to your body and adjust the workout to your needs.

-OR-

Explore Hiking Trail
Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and have some fun.