Start with your butt & upper back against a wall. Feet as close to the wall as possible, but will allow you to leave your HEELS on the ground throughout the squat. Butt & back should maintain contact with the wall the entire time. Take 5 seconds to descend to the bottom of your squat, then explode up quickly.
Just because you’re quarantined, doesn’t mean I’m going to stop encouraging you to work on your mobility!! Wednesday is a great day to work on recovery; whether that’s traditional yoga, old school stretching or a low intensity workout (meaning your heart rate stays BELOW 70%).
There is an app called DOWNDOG that is offering FREE yoga through the end of the month! Download it & do it with your kids. Or lock yourself in a room & do it by yourself. Just click here for the info!
Also, GOWOD is offering a FREE 40 DAY TRIAL! Follow the instructions below.
BUT…. If you want a traditional WOD, here you go!! Don’t forget to post your times & mods to the comments!!
Make sure you warm up properly! 5 – 10 minutes of dynamic stretches after at LEAST 3-5 minutes of aerobic activity.
complete 20 DIFFICULT wall walks. Not for time, but go as quickly as you can maintain good form. If you can’t get your chest to the wall, make a mark on the ground & force yourself to get to the same place every time!
wod | THE RONA
20 – 18 – 16 – 14 – 12 – 10
goblet squats / use a kb, db, or plate. FULL DEPTH! post the weight you used in comments.
plank shoulder taps / stay in a tight plank. break as needed to maintain excellent form. if you can’t touch your elbow.
12 – 10 – 8 – 6 – 4 – 2 shin to barbell or any object held above your shoulders while lying on your back. don’t let you heels touch the ground between reps. keep legs as straight as possible. * complete 10 KB or DB or plate Weighted Situps Between Sets
3 x 20, 2 count Russian twists / rest 30sec between sets (use any weight you have)
wod | UNCANNY
7 minute AMRAP: 100m shuttle sprint (50’ x 2) 10 Air Squats 5 Burpees
REST 5 MINUTES
7 minute AMRAP: 5 Kettlebell Swings 1.5 / 1 (use what weight you have) 25 Double Unders (50 singles) 5 Pull Ups (if you don’t have a pull-up bar, do 5 bent over rows)
compare to 3|20|18
score is rounds plus reps for EACH AMRAP ex: #1 = 5 + 6 / #2 6 + 1