WOD
Wednesday 02.10.2021
POSTED ON February 9, 2021
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**1. Movement Prep/Activation and Increasing Heart Rate**
1 min assault bike (20 sec easy/10 moderate x 2)
5 sit ups (extend the legs when sitting up to prep for GHD’s)
5 Deadlifts (empty bar – build across sets)
20 Sec Assault Bike (workout pace)
3 Deadlifts (workout weight)
– rest 30 secs between sets –
* Target time: 7-8 minutes
20 GHD Sit Ups or 25 Abmat Sit Ups
* Scaling option 1 (Masters 45+)
15 GHD Sit Ups or 20 Abmat Sit Ups
* Limited Equipment Option
25 Jumping Air Squats or 200m Run
15 GHD Sit Ups or 20 Abmat Sit Ups
25 Jumping Air Squats or 200m Run
25 Jumping Air Squats or 200m Run
15 Toes to bar or 20 Abmat Sit Ups
120 GHD Sit Ups or 150 Abmat Sit Ups
1 min couch stretch (each side)
1 min pigeon pose (each side)