Simple grinder to start the week!
1 minute prone breathing, 1 minute head nods/rotations, 1 minute hamstring roll-outs, 1 min plank knee-in to leg lift, 1 min rocks to sky reach, 1 min wall sit, 1 min cross-crawl squats, 2 mins slow skipping
Into: 5-10 practice reps of each movement/determine WOD weights.
WOD: 4 rounds*
30 Odd Object Ground to Overhead
30 Wall Balls
*go for 1 mile run or 1600 m row/ski erg/10 min bike after 2 rounds
Complete 3 rounds of:
20 med ball Russian twists, 20 med ball sit-ups, 60 second med ball plank
Stretch: Dragon and Child’s pose with med ball.
Wall Ball Focus Tips:
Position yourself no more than an arm’s length away from base of target.
Keep ball close to body, held up by face/in front of chest, your chest stays up and eyes focused on target – you want each rep to hit target just above G for guys and L for ladies.
Can place second ball behind you as target for squat depth check.
Low intensity WOD options: 400 m Farmer’s or Overhead Carry – use challenging weight requiring 2-4 breaks. Controlled Goblet or double dumbbell squats for wall balls. Seated one arm dumbbell shoulder press for ground to overhead
Home Gym: run sub = either 2 rounds of 1 min burpees, 1 min get-ups, 1 min squat thrusts and 1 min object hop-overs or 1 round of 2 minutes of each movement. Low intensity option = 2 min weighted walk about home and 1 min center plank x 3 rounds. Ab Circuit = complete with odd object or use bodyweight – hold high plank.