05MAY2020 – MAKOWODs

By: Mako Athletics

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Makowods-Home Edition 3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds:
10 T-Spine Opener
7 Jumping Squats
12 Cossack Squats Wod-W4

BODYWEIGHT

BODYWEIGHT

A) Front Foot Elevated Split Squats 4x 10-12/side

B) 12 min AMRAP:
10 Shoulder Taps in the Plank
10 Air Squats
10 No Push-Up Burpees

LIMITED

A) Double DB Squat Tempo @ 32×1 4x 8-10

B) For Time:
120 Alt. DB Power Snatches 50/35 *At the start & every time set the DB down,
complete 15 WBs or Air Squats

HOME GYM

A) Front Squat Tempo @ 32×1
3,3,3,3,3 B) For Time:
75 Power Snatches 75/55 *At the start & every time you set the bar down,
complete 15 WallBalls

cool down

COOL DOWN

Puppy Dog (1min)
Lat Stretch (:30/side)
Pigeon (1min/side)

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

MOVE

Improve Your High Hang Snatch in

2 Minutes!

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