WOD

092920

By September 28, 2020 No Comments
Tuesday, September 29

WOD

Warm-up:

4 Heel toe walk 6′ increments
16 Shuffle splits
4 Up/Down dog w/ walk the dog x 4
24 Jumping jax
4 Inchworm lunge
4 Pork roll (Cat/Cow + thread the needle + roll)
32 Penguin Jumps
:40 Wrist rotations w/ doubled up jump rope (:20 each side)
8 Burpee

A) “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Complete 5 unbroken DU, then 10 unbroken, etc…
You must break in between sets. If you miss you must repeat that set.
If you don’t have DU than do 2-for-1 Single unders.
*14 minute time cap.

B) “Core Crusher”
5-10-15-20-25-20-15-10-5 Unbroken V-ups/Tuck-ups
Complete this same as above.
*10 minute cap.

Home WOD/Zoom:
A) Sub 2-for-1 Toe taps on a DB if you don’t have the ability to jump rope.

B) Same as above.

Mobility:
:45 Seated forward fold
:45 Saddle
:45 Low Dragon (each side)

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