At Home WOD #23
5 minutes of slow cardio (run, fast walk, bike, row, walk stairs, etc)
3 rounds of:
- 20 deadlifts
- 15 Russian KB/DB swings
- 10 sit ups
- 5 burpee jacks
5 inchworm in place with low plank/upward facing dog/downward facing dog
5L/5L spiderman lunges in place
Workout of the Day
Complete 21-15-9 reps for time of:
- KB/DB swings (left arm)
- KB/DB swing (right arm)
- Bicycle crunches (L+R=1)
- 5 minutes of tripod headstand practice
5 x 10 second hold of each neck stretch:
- Forward and backward tilt
- Side tilt
- Side rotation
WOD Notes: Click here for a video explanation of today’s workout. If you have a DB and can’t comfortably swing it with one arm, modify to 2-arm swings at 42-30-18 reps.
Schedule Notes: Last minute addition – we’re offering a 10:00am virtual WOD on Sunday morning! Sign up in Wellness Living and join class on Zoom by clicking here. If you haven’t tried it yet, you’re missing out! All you need is a computer w/ webcam (preferred) or a smart phone to participate. Give it a try!
Next Week’s Schedule: If you didn’t complete our survey last week about your preferred virtual class times, please take 30 seconds to do it now! This will help us set our schedule for next week. Vote here. Thank you!