• shihan44

Thursday April 9

And it’s set, at home wod for Thursday April 9.


PNF hamstrings

Doorway shoulder stretch

Painball as/where needed

Warm up:3x

6 hollow holds

7 squats

8 pvc power snatches (use that old piece of pvc behind the door. Yup that’s the one, covered with dust because you haven’t been practicing your oly lifts...)


6 rounds

10 incline pushups (means hands elevated off of floor)

15 jumping lunges

20 knee ups (arms hang out of shoulders, 90 degrees bend at elbow, forearms parallel to the floor, palms down) bring one knee UP to palm, without moving palm.

Scale up? Tuck jumps (they’re more fun anyways...

Scale: regular lunges


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