Trimester 1 – Week 1 – Day 6

WOD at Home Mom Week 1 – Day 6

 

Mobility

http://www.youtube.com/watch?v=ng0FozbcXD4

 

Coach’s Tip: use caution if you choose to perform the medicine ball on the bumper plate stretch.


Warm-up

1:00 Neck Rolls

0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

3 X 0:20 Hollow Body Hold

10 Seconds Butt Kicks (75% effort)

10 Seconds High Knees (75% effort)

10 Seconds Butt Kicks (90% effort)

10 Air Squats


Skills / Strength

Skills / Strength Rest Day


WOD

35:00 AMRAP (As Many Reps/Rounds As Possible in 35 minutes)

400 meter Run/Jog

4 Front Squats (Women: 95lb / PG: 65lb / Beginner: 35lb)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders

8 Back Squats (Women: 95lb / PG: 65lb / Beginner: 35lb)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.

12 AbMat Sit-ups

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

Set the clock for 35 minutes and get as many reps in as you can.  This is a longer WOD, so your goal is to just keep moving the whole time and rest as you need to.  Post your total completed rounds and then the last rep you completed to comments.


Cool-down

3 Sets (1:00 Rest)

 8 Air Squats