12MAY2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

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
10 Shoulder Rotations
7 Inch Worm + Push Up
4 Side Plank Reaches
10 “1/2” Burpee Wod-W4

BODYWEIGHT

BODYWEIGHT

A) Front Foot Elevated Split Squats 4x 12-15 /side

B) 3 Rounds For Time:
21 V-Ups
15 Jump Squats
9 No Push-Up Burpees

LIMITED

A) Double DB Squat 4x 6-8 Tempo @ 53×1

B) 3 Rounds For Time:
21 V-Ups
15 DB Thrusters
9 Hop Overs (cooler/steps)

HOME GYM

A) Front Squats Tempo @ 32×1
2.2.2.2.2.2 B) 3 Rounds For Time:
21 TTB
15 Thrusters 95-115/65-75
9 Box Jumps 30/24

cool down

COOL DOWN

Pigeon (1min/side)
Puppy Dog (1min)
1/2 Saddle (:30/side)

Shark bites

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

MOVE

How To Get Your First Handstand Walk Steps 🤸🏼‍♀️ WODprep

By: WODprep

Working on handstand walks for CrossFit? Check out this 5 step progression, with different drills to help you work on HSW’s – for all levels!

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