WOD 5.11.20

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Locked & Loaded WOD Whiteboard Explanation 5.11.20

Warm Up
3 Rounds:
5 each Elbow to Instep w/ Rotation
5 each direction Dual Scapular CARs
20 alternating Lateral Step Overs

WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Alternating Goblet Cossack Squats
2) 6-8 each 1-Arm High Pull
3) 15 Hollow Rocks
4) AMRAP Alternating 1-Arm Man-Makers
5) Rest

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Fit 55+ Gym-less WOD 5.11.20

Warm Up
3-4 Rounds (at a deliberate pace):
5 Boot Straps
5e Lunge Stretch with Rotate and Reach
10 Bent Over Ts

Strength
4-5 Sets (each): 
6-8 Squats + :20 Wall Sit
8-10 Single Arm Presses + 8-10 Single Arm Thumbs Up Shoulder Raises

Move directly from the Squats to the Wall Sit, and directly from the Presses to the Shoulder Raises. Add weight or modify to a chair squat as appropriate. Use a heavier weight for the presses than the shoulder raises if able. 

Conditioning 
16 Minutes of Continuous Effort:
16 Alternating Lateral Lunges
12 Sit-Up to Hips Up
4-8 Push-Up + Shoulder Taps (a rep = 1 Push-Up + 1 Tap each arm)

Hold something for support as needed. Use your arms for momentum on the Sit-Ups and/or anchor your feet. Modify the Push-Ups to the knees or hands elevated as needed.

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