WOD Wednesday 8th April

At home "Box Tours" - a number of you have been following the lead of Chloe and sharing with us your home gym set-ups - loving the little tours, so keep them coming! I like to see what you doing and keeping tabs on your progress, training and set-ups!

Also - if you feel you need a little extra encouragement, after Easter Break I am offering 10 lucky people the chance to have me come visit and train with them 1 on 1! So contact me to secure your spot!

WOD

OPTION 1:

10 rounds for time:

400m run

20 DB Row (10/arm)

20 DB Clean & Jerk

Ideally programmed at 22.5/15kg. Don't need two DB - can just do single arm DB C&J, can also use KB. Pick a weight you can do 10 reps unbroken though each side!

No Running at home

Try heading to a park and doing it

Sub for bike (800m) or Row (500m) if you have a rower!

Don't have a DB or KB - use a wall ball and go ground to overhead or use a plate and go ground to overhead 30 reps

No equipment at all?

10 rounds of:

400m run

20 mountain climbers

30 air squats

STRENGTH EXTRAS:

1) Negative HSPU

10 reps - each SUPER SLOW rest 1 min between reps

Use a deficit if you are proficient at these

SCALING: scale using an ambit under head. Work on wall walk hold/shoulder tap sequence from last week.

2) Single Arm Strict Press 6-12reps/arm x 5 sets

Use whatever you have at home - DB, KB, Weight plate

3) DIPS 3X MAX REPS ATTEMPTS

IDEALLY RING DIPS BUT IF NOT TRY:

Bench Dips/Box dips

Bar Dips

Banded Tricep pushdown