Trimester 2 – Week 13 – Day 1

WOD at Home Mom Week 13 – Day 1

Mobility

https://www.youtube.com/watch?v=MW0enNioxWo


Warm-up

 

3 X 10 Seconds Hollow Body Hold

10 Hollow Body Rocks

Fitness Level Substitution: Bird Dog, Bird Dog then pull knee in and cross to opposite elbow, Plank, Plank on hands, Medicine ball slams

10 Walking Lunges

10 Push-ups

Fitness Level Substitution: Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push ups

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Backwards

10 Arm Circles  Forward


Skills / Strength

 

Back to the basics – Air Squat

Squats are an incredible way to strengthen your pelvic floor which will benefit you during labor, pushing, and delivery!  Studies have shown that the air squat may be more beneficial to the pelvic muscles than kegels alone.  Squats (all kinds) need to be your new best friend J

https://www.youtube.com/watch?v=wUNRPK2FBv8


WOD

 

3 Rounds for Time (40:00 Cap)

Fitness Level Substitution: 2 Rounds for Time (40:00 Cap) OR 30:00 Cap

400 meter Run/Jog/Fast-paced Walk

21 Butterfly Pull-ups

Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

21 Air Squats

400 meter Run

15 Butterfly Pull-ups

15 Air Squats

400 meter Run

9 Butterfly Pull-ups

9 Air Squats

People have been getting confused with this one…you will go through the list 3 full times, meaning you will perform nine 400 meter runs.  Post your time to comments.

Coach’s Tip: For the pull-ups, you should scale in a way for which you can perform at least 15 pull-ups in a row.  If you do not scale properly, you may have no chance of finishing the WOD.  This is a longer WOD, so get through what you can, take breaks as needed, and be proud that you kept moving for 40 minutes!


Cool-down

 

10 Hollow Body Rocks

Fitness Level Substitution: Bird Dog, OR Bird Dog then pull knee in and cross to opposite elbow, OR Plank, OR Plank on hands, OR Medicine ball slams

10 Walking Lunges

10 Push-ups

Fitness Level Substitution: Knee Push-ups OR Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, OR  Scapular push ups

10 Air Squats

WOD at Home ©2012

There was an issue loading your exit LeadBox™. Please check plugin settings.