WOD
Wednesday 04.01.2021
POSTED ON March 31, 2020
Wednesday | 04.01.2021
Warm Up:
20 seal jumping jacks (can find by searching youtube.com)
10/10 thorax rotations
8 alternating cossack squats
Complete 3 sets
Foundaiton:
**Limited Equipment**
A. Every 1:30 for 12 total sets
1st 1:30 perform 8/8 goblet loaded bulgarian split squats 2nd 1:30 dumbbell/odd object single arm row 8/8
3rd 1:30 :45-:60 forearm plank weighted if possible
**Bodyweight**
A. Every 1:30 for 12 sets
1st 1:30 10/10 bulgarian split squats
2nd 1:30 truck bed rows (find a truck bed, tree branch, garage door or build an area and perform rows like ring rows
3rd 1:30 :45-:60 forearm plank
WOD:
**Limited Equipment**
RX (Level 1)
5 rounds for time
10 dumbbell/odd object thrusters 50/35
45 double unders
Intermediate (Level 2)
30 double unders; 35/20
Beginner (Level 3)
60 single unders; 20/10
**Body weight**
RX (Level 1)
6 rounds for time
15 jumping air squats (make sure to get full depth)
6 candle sticks with a jump
Intermediate (Level 2)
15 jumping air squats;
4 candle sticks
Beginner (Level 3)
15 air squats;
20 jumping jacks
ROMWOD: (14min)
3min seated forward fold
2min flat needle right arm
2min flat needle left arm
3min puppy dog
2min thread the needle right arm
2min thread the needle left arm
