13MAY2020 – 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
2 Rounds
4 Inch Worm + Push Up
10 Jumping Jacks
7 Plank Toe Touches Wod-W4

BODYWEIGHT

BODYWEIGHT

A1) Push-Up 3 sets (-3) @ Tempo 32×1

A2) Side Plank Reach Throughs 3x 12/side
*Build on sets from last week B) 3 min on the clock:
400m Run
AMRAP: HSPU’s
– Rest 2 minutes
3 min on the Clock:
400m Run
AMRAP: Grasshoppers
– Rest 2 minutes
x 3 Rounds

LIMITED

A1) SA Floor Press 4 x 6-8 /side @ Tempo 51×1

A2) SA Row 4x 8-10/side @ Tempo 31×1
*Build on sets from last week B) 3 min on the clock:
400m Run
AMRAP: HSPU’s
– Rest 2 minutes
3 min on the Clock:
400m Run
AMRAP: Alt. DB PS
– Rest 2 minutes
x 3 Rounds

HOME GYM

A1) Bench Press 4 x 3 @ Tempo 31×1

A2) Pendlay Row 4 x 6-8 @ Tempo 31×1

B) 3 min on the clock:
400m Run
AMRAP: HSPU’s
– Rest 2 minutes
3 min on the Clock:
400m Run
AMRAP: Alt. DB PS
– Rest 2 minutes
x 3 Rounds

cool down

COOL DOWN

Low Dragon (1min/side)
Seated Tricep (:30/side)
Cobra + Childs Pose (5x)

Shark bites

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

MOVE

How To Do Handstand Pushups (5 Simple Drills)

By: WODprep

How to Do Handstand Pushups for CrossFit. In this video I talk about the simple progressions that I teach athletes in order to learn the HSPU! Are You Ready to Learn HSPU?

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