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