Monday, March 23
WOD
MVA & Home WOD
Warm-up:
2 rounds of
150 m run or 30 mountain climbers
2 Inchworm pushups
4 Up dog/down dog
6 Tuck-ups
8 Wall facing squats
10 Wall slides (elbows and wrists on wall, slide arms up and down)
For time:
Rx:
10 Burpee
10 Burpee
25 Shoulder taps (see video for scaling options)
10 Burpee
25 Shoulder taps
50 Lateral lunges
10 Burpee
25 Shoulder taps
50 Lateral lunges
100 Abmat sit-ups
10 Burpee
25 Shoulder taps
50 Lateral lunges
100 Abmat sit-ups
150 Air squats
Scaled:
Follow along with the same scheme but perform 10 burpees, 15 Shoulder taps, 26 Lateral lunges, 50 Sit-ups, and 75 Air squats
*26 minute time cap.
ChristopherT$(Expensive) is the winner of last week’s Home WOD Challenge of being the first person to complete 7 home WOD’s. He’ll be donning his new Gainz shirt soon, most likely with some sweet MVA pasties underneath.
This weeks Home WOD Challenge is for whoever can come up with the best workout substitution or equipment modification. Extra points for creativity and absurdity. The winner will receive a $25 gift card to the local restaurant of their choosing!
Mobility:
1:00 Lizard
1:00 Pigeon
