Workout of the Day

Partner WOD:

1 work/ 1 wall sit

-200 DU’s

-100 Alt Jumping Lunges

-50 Push-Ups

1 work/ 1 Plank hold

-100 Box Jumps

-80 Burpees

-50 Cal bike

-10 D-ball ground over shoulder (no more than 80/60)

Work with your partner to keep sets manageable according to what you can pace.

With jumping lunges, you don’t need to let knees go over toes or keep the back leg straight. Be sure to drive out of the front heel.  In plank hold, maintain hollow body with shoulders protracted and depressed.  Advanced athletes point toes and rest on the tops of your feet.

WOD 1: 5 sets:

-8 pause goblet squats

-10/10 flat bench DB row https://www.youtube.com/watch?v=roCP6wCXPqo

Experiment with weight. Make sure you maintain good form

WOD 2: 5 sets:

-8 dumbbell Z press https://www.youtube.com/watch?v=wce-elEhBHw

-10/10 single leg deadlifts

WOD 3: 3 sets:

-1:00 hollow body pvc pull-downs.  Remember you can tuck knees in to scale  https://www.youtube.com/watch?v=t9QbNxnyoiU

Row 5,000/4,000 meters or max row in 45 min.

For those new to rowing, feel free to take breaks

Aim for consistent pace that you can maintain without fading

-Tabata box jump, 16/20-in. or single leg jumps

-Tabata arched body hold/rock

-Tabata handstand hold

-Tabata front lever

-Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit, front lever and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Back squat 8-5-5-3-3-3-1-1-1-1 reps

Range find for 1 rep max.   Please record this number!