Wednesday, September 7
WOD
Happy Birthday Shawn Healy!
Warm-up:
4 Deep squat complex
6 Up down dog
8 Spiderman lunge
10 Superman
12 Fire hydrant
14 Figure 4 glute bridge
16 Mountain climber
14 Single leg v-up
12 Skater jump
8 Split stance DL
6 Single DB step-up
4 V-up complex
WOD:
Every 4 minutes for 20 minutes (5 sets)
16 DB Split stance single leg deadlift
12 V-up complex (Tuck up + extend R then L leg in tuck + v-up)
12 DB step-up (Rx-20/18″, Scale I-18/12, Rx+24/20)
*DB load: Rx-50/35, Scale I-35/25, Scale II-25/15
Mobility:
:30 Cobra
1:00 Figure 4 stretch on wall
1:00 Couch stretch
