6pm 12. 16. 2020
Warm Up (10 mins):
Complete one minute of each movement x 2.
- Full Body Rocks to prayer squat to sky reach
- Hamstring Roll outs
- Glute Bridge Walk outs
- Shoulder pull-overs with pause
- Moving plank to down dog
WOD: On the Wall
- 20 cross crawl squats
- 10 deadlifts
- 5 strict pull ups
*Complete a :45 second wall sit after every 2 rounds; adding 5 seconds to each wall sit thereafter i.e. at set 4, 6, 8 … . If you break stop timer, shake out & restart where you left off until allotted time accumulated on wall.
Midline Option: Ab Circuit. 6
20 tuck crunches, 20 flutter kicks, 20 plank plate steps, 20 cross touch ab mat sit-ups
Rest as needed between sets
Cool Down: Rag doll hang, dragon, pigeon, child’s pose :60 prone breathing
WOD Notes: Use weight for deadlift that you can complete 10 reps in one set – barbell, dumbell, kettlebell. Pull-up modifications = bands, ring rows x 10, renegade rows or bent over rows 5 per side – select movement that let’s you clear station in about 90 seconds. Work to pick up pace on cross-crawl squats but take second to get set up well on deadlift thereafter. Legs will be shaky from wall sit for cross crawl squats, but that’s a good thing and they recover!
Home Gym: Sub for deadlift if required = odd object swings or ground to overheads x 10.
Mid-week. Mid-December! Let’s hit it!