This Wednesday let’s remind ourselves that our speed doesn’t matter. Forward is forward. Small steps, taken consistently, cover great distance over time. Stride on friends!
6pm 2.3.21
Broomstick Warm Up
3 Rounds:
10 PVC Shoulder Pass Throughs
10 PVC Kneeling Rotations
10 PVC Shoulder Press to Push Back
10 PVC Overhead Lunges
10 Over and Back PVC Hops
WOD:
4 Rounds:
12 Cal Row/Ski Erg or 200 m run
30 shoulder to overhead*
12 Cal Row/Ski Erg or 200 m run
30 weighted lunges*
1 min center plank
WOD Set-Up:
Shoulder to Overhead:
Rounds 1 and 3 = Shoulder Press
Rounds 2 and 4 = Push Press
Use a barbell or dumbbell with choice dependent on what works best for you/station set-up. Looking for a press weight you can complete the 30 in 4-6 sets.
Lunges:
Round 1: Bodyweight Step-Back Lunges
Round 2: Front Rack Barbell Lunges or Double Dumbbell Front Rack Lunges
Round 3: Back Rack Barbell Lunges or Dumbbell Goblet Lunges
Round 4: Barbell Overhead Lunges or Single or Double Dumbbell Overhead Lunges
Home Gym: Let’s find an odd object to press/push press and lunge with in 4 different ways. Increase or decrease reps depending on challenge weight at hand presents.
Cool Down: 20 reps each of: slow hands and knee rocks, one legged rocks, bird dogs, windshield wipers plus :60 seconds belly breathing knees hugged to chest.
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