WOD at Home Mom Week 34 – DAY 2
Mobility
http://www.youtube.com/watch?v=ZkzFT6rRMhQ
Warm-up
10 Alternating Knee Hugs
10 Alternating Quad Stretches
10 Air Squats
10 meters Duck Walking
10 seconds Butt Kicks (50% Effort)
10 seconds High Knees (50% Effort)
10 seconds Butt Kicks (75% Effort)
10 seconds High Knees (75% Effort)
10 seconds Butt Kicks (90% Effort)
10 seconds High Knees (90% Effort)
Skills / Strength
5 Sets (1:30 Rest)
6 Air Squats to Step-ups: Do 1 air squat and then a step up onto a low box (or you can stack bumper plates), repeat 5 more times.
WOD
12:00 AMRAP (As Many Reps As Possible in 12 minutes)
Fitness Level Substitution: Kipping Pull-ups
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
10 Push-ups: Elevate yourself using bumper plates, box, or wall
Fitness Level Substitution: Knee Push-ups, Scapular push-ups.
Push-up
10 Step-ups (Women: 20″ / PG: 16” / Beginner: 12″)
Equipment Substitution: Tuck Jumps
Set a clock for 12 minutes and perform as many of the above, in order, as you can. Do 10 pull-ups before moving on to 10 push-ups and then to 10 step-ups. Once you finish a round, go straight into the next round. Try and do all the pull-ups without kipping. Post your rounds to comments.
Cool-down
3 Sets (1:00 Rest)
10 Push-ups: Elevate yourself using bumper plates, box, or wall
Fitness Level Substitution: Knee Push-ups, Scapular push-ups.
Go nice and slow. Work on perfect form.
WOD at Home ©2012