Warm Up:
6 minute mountain:
Flow: complete 1 elbow roll per side, then 1 rocking pushup, 1 prayer squat to sky reach, then 2 elbow rolls, 2 rocking pushups, 2 prayer squats to sky reach, adding 1 rep to each movement until 6 minutes is up.
WOD: 4pm 1.15.2021
Friday Chipper
100 light weight overhead squats
90 weighted Russian twists
80 curtsy lunges
70 plate ground to overhead
60 weighted get-ups
500 meter run
40 plate raise to press out
30 plank up downs
20 pistols (10 per side)
10 side shuffle burpees
Cool Down: 1 min slow cross-crawls, 2 minutes belly breathing knees hugged to chest, 1 min child’s pose.
WOD Modifications: Cross Crawl rotational squats for overhead squats, 90 second plank for twists, add light weight to lunges, odd object ground to overhead or dumbbell snatches (35 per side), body weight get-ups, odd object raise to press out or plank shoulder taps: 2 taps =1 rep, push-ups for plank-up downs, pistols to box/chair, burpee of choice.
To make this weekend:
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