Public Whiteboard

Components

Farmers Only

Hotel 14

Settings

WOD

19MAR2020

Warm-up

1 MINUTE:
Easy Bike
Active Samson
Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 SECONDS:
Moderate Bike
Active Spidermans
Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 SECONDS:
Faster Bike
Inchworm to Push-up
Single Kettlebell Deadlift (Between Legs)

Mobility

Kettlebell Assisted Straddle Stretch: 1 Minute
Wrist Stretch: 1 Minute

Strength & Skill

Kettlebell Swings:
1. Straight Up
2. Soft Knees

Single Arm Farmers Carry:
1. Stand Up Straight
2. Soft Knees

Bike:
1. Sit Up Straight
2. Soft Knees

Metcon

Farmers Only (Time)

5 Rounds For Time:
10 Kettlebell Swings (70/50)
200' Single Arm Farmers Carry (70/50)
20/15 Calorie Bike

After Party

WRIST STRETCH: 1 MINUTE
QUADS FOAM ROLL: 1-2 MINUTES EACH SIDE
LOWER BACK FOAM ROLL: 1-2 MINUTES

Corona WOD (at Home)

Hotel 14 (AMRAP - Rounds and Reps)

14 Minute AMRAP:
Burpees
Air Squats
Mountain Climber (Left/Right = 1 rep)

*Increase 1 rep every round
*Example:
1 Burpee, 1 Air Squats, 1 Mountain Climbers, 2 Burpee, 2 Air Squats, 2 Mountain Climbers, 3 Burpee, 3 Air Squats, 3 Mountain Climbers, 4 Burpee, 4 Air Squats, 4 Mountain Climbers.....continue increasing until time expires.

Whiteboard:

Thursday, March 19, 2020

Athletes: