WOD
 | Wed, Apr 1 2020 |  |
| EMOM15-Burpees-HS Walk-Planks | AMRAP12-Crab Walk-Marguerita Flow | 5R-EFT-DB Snatches-Ring Dips-Dubs | Other Results |
EMOM15-Burpees-HS Walk-Planks
(Check In)
Every 1 min for 15 mins, alternating between:
10 Burpees
Handstand Walk, 20 ft
Plank Hold, 45 secs
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Rx2 Scales:
Burpees => No Push-Up Burpees
Handstand Walk => Seal Walks => 40 Shoulder Taps
Plank Hold => Plank Hold from Knee
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3 Things:
- This is 5 total rounds. It’ll start easy, but it will get nasty, so be ready.
- Do your best to start every movement at the top of the minute, no matter how tired you might be.
- If any movement takes longer than 45 secs, scale it back. I want at least 15 secs of built-in rest for each movement.
| DeAnna | Yes | Up downs, shoulder taps | | Paula | Yes | Shoulder taps. Up downs and step backs | | Samantha B | Yes | No pushup burpees, shoulder taps, plank | | Jessica K | Yes | Bear walks | | Adam vanvalkenburgh | Yes | | | Jennifer C | Yes | Bear walk |
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AMRAP12-Crab Walk-Marguerita Flow
(Reps, Int)
As many reps as possible in 12 mins of:
Marguerita Flow, 1 min
Crab Walk, 10 ft, 1 min
Marguerita Flow, 2 mins
Crab Walk, 10 ft, 2 mins
Marguerita Flow, 3 mins
Crab Walk, 10 ft, 3 mins
Marguerita Flow = Burpee/Push-up/Jumping Jack/Sit-up/Handstand
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Rx2 Scaling:
Burpee/Push-up/Jumping Jack/Sit-up/Handstand scale:
-burpee/knee push-up/jumping jack/sit-up/plank hold shoulder taps (1 tap each shoulder)
Crab Walk scale:
-bear crawl
*every 10ft increment equals 1 crab walk rep
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5R-EFT-DB Snatches-Ring Dips-Dubs
(Time, Int)
5 rounds, each round for time, of:
18 Dumbbell Snatches, pick load
9 Ring Dips
50 Double Unders
Rest 3 mins between each round.
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Rx2 Scaling Options:
-Ring Dips => Bar Dips => Bench/Chair Dips
-Double Unders => 1.5x Single Unders
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