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#MAKOWODSGREATAGAIN

makowods-home edition
3 HOME WORKOUTS OPTIONS:
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym - for those with access to most equipment.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Cat/Cows
7 Toe Taps
4 Dead Bugs/Side
10 Body Saw
7 Cossack Squats/Side
4 Broad Jumps

welcome-wod

BODYWEIGHT

BODYWEIGHT

A) 10MIN EMOM*:
Odd: 12-15 Glute Bridges
Even: 10 Dead Bugs
*Every Minute on the Minute

B) 5MIN AMRAP*:
3-6-9-12...
Alternating Lunges in Place
Hop Overs
- Rest 2-Minutes
x 2 Rounds
*Start Over on Round 2
*As Many Rounds & Reps As Possible

MOVEMENT DEMOS WITHIN VIDEO:

Glute Bridges -  0:39s
Dead Bugs -  1:02
Alternating Lunges in Place  -  1:27
Hop Overs  -  2:07

LIMITED

A) 10MIN EMOM*:
Odd: 12-15 Glute Bridges
Even: 10 Dead Bugs
*Every Minute on the Minute

B) 9MIN AMRAP*:
3-6-9-12….
MedBall Thrusters
MedBall Hop Overs
*As Many Rounds & Reps As Possible

Additional Movements:
*Goblet Squats
Object Hop Over- Broom Stick, anything low to the ground

MOVEMENT DEMOS WITHIN VIDEO
Medball Thruster  -  0:54s
Medball Hop Overs  -  1:17

HOME GYM

A ) 10MIN EMOM*:
Odd: 10-12 Barbell Good Mornings
Even: 20sec. Hollow Hold *Ground or Hanging
*Every Minute on the Minute

B ) 9MIN AMRAP*:
3-6-9-12….
*DB Thrusters 35-50/25-35
Box Jump Overs 24/20

*BB Thrusters 75-95/55-65
*As Many Rounds & Reps As Possible

MOVEMENT DEMOS WITHIN VIDEO:
Barbell Good Mornings - 0:46s
Thrusters - 1:21
Box Jumps - 1:46

cool down

COOL DOWN
Tall Lizard (1min/side)
Half Saddle (1min/side)
Cobra (1min)

MOVEMENT DEMOS WITHIN VIDEO:
Tall Lizard 0:00s
Half Saddle - 0:17s
Cobra - 0:42s

Shark bites

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

#stopthespread

CrossFit Community Grieves the Passing of Giancarlo Agostino Di Maria to COVID-19

By: Patrick Clark

The COVID-19 is a serious threat and we need to take it seriously with every precaution. We are saddened to hear the news of the passing of Giancarlo Agostino Di Maria. Please take a moment to read his story.

The CrossFit community lost one of their own on Sunday as Giancarlo Agostino Di Maria passed away due to respiratory complications he suffered after contracting COVID-19. This is the first reported coronavirus-related death in the CrossFit community. He was a staple on the competition floor during the Sanctional season serving as a judge. Giancarlo was Italian born and raised in Belgium. He was 41-years-old. CONTINUE READING

#stopthespread

Lifestyle Tips to Hedge Against Respiratory Illness

By: Aseem Malhotra, MD

Learn key lifestyle tips to keep you healthy, not just during the coronavirus outbreak but for the rest of your life too and always remember CLANGERS: Connect, Learn, (Be) Active, Notice, Give Back, Eat Well, Relax, Sleep. READ FULL ARTICLE 

#stopthespread

Coronavirus Symptoms
Graphic By: Access To Care
Access to Care is a (Pensacola local) direct primary care practice with a passion for outstanding care, always! If you are looking for direct primary care at a very reasonable price, please visit Access To Care. They go above & beyond to help you with your health needs.

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