Trimester 2 – Week 21 – Day 1

WOD at Home Mom Week 20 – Day 1

Mobility

https://www.youtube.com/watch?v=x1T_OG3ISbc


Warm-up

3 Rounds (Not for Time)

3 Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

5 Push-ups

Fitness Level Substitution: Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.

7 Air Squats


Skills / Strength

5 Sets (1:30 Rest)

5 Push-ups

Fitness Level Substitution:  Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.


WOD

3 Rounds for Time

10 Thrusters (Women: 95lb / PG: 55lb / Beginner: 35lb)

Fitness Level Substitution: Push Presses, Kettlebell Bottoms-up Thrusters (Women: 35lb / PG: 26lb / Beginner: 15lb)

20 Ring Dips

Fitness Level Substitution: Banded Ring Dips

Equipment Substitution: Narrow Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.

30 Kettlebell Swings (Women: 35lb / PG: 26lb / Beginner: 15lb)

Fitness Level Substitution: Russian Kettlebell Swings


Cool-down

3 Sets for Quality

5 Strict Presses (Just the Bar)

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