WEDNESDAY WOD

12
Sep

WEDNESDAY WOD

STRENGTH

Rest exactly 1 min btw each exercise!

A1: L-Sit (4×75% of last week’s max hold)

On parallettes/boxes

If you weren’t here last week, hold for a difficult amount of time, NOT a max.

 

A2: Deadbug Roll (4×8 each direction)

https://www.youtube.com/watch?v=h8Cs0KDcGIU

8 rolls towards the flexed hip, switch hand/leg, then 8 rolls.

 

A3: DB Side Plank Rotations (4×8 each side)

https://www.youtube.com/watch?v=q8Qq2X8OIIc

 

METCON

Flight Simulator (Time)

Double Unders unbroken 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

* You must stop between sets to start the next

If you are in between having DU and not, perform the amount of reps without the need to be unbroken.  This is not RX however!

 

Beginner

2x reps Single Unders

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