At-Home WOD #22
400 m run
Complete 2 rounds:
- 20 high knees
- 20 butt kicks
- 20 hip circles (5 per side per direction)
- 10 leg swings (5 per side)
- 10 jumping jacks
Workout of the Day
Complete for time:
- 800m run
- 50 double unders
- 600m run
- 100 double unders
- 400m run
- 150 double unders
- 200m run
- 200 double unders
- Hold a plank on your elbows for the duration of this song. Don’t check ahead of time, just click and start planking. This cash out brought to you by Rick K!
- Seated straddle (2 minutes)
- Calf mashing (1 min/leg)
WOD Notes: Click here for a video explanation of today’s workout. If you are unable to run, perform a cardio exercise of your choice for approx. 4-3-2-1 minutes. Weighted fast walking, row, bike, or step ups would all be fine. For the DUs, it’s a lot of reps! Modify to 1/2 reps (25-50-75-100) or even 1/5 DU attempts (10-20-30-40). If you sub single unders, the standard is 2x reps, but for today we’d also take 1.5x or even 1x. Post to comments: Total time, modifications. Also let us know how many sets it took you to complete the cash out!
Pull-up Program: We’ve had a few people with access to pull up bars request a program to start improving their pull up capacity, and Ricky already had one in the works! You can see the plan here broken into level 1 (working on your first pullup), level 2 (1 to 5 pull ups in a row) and level 3 (already more than 5 strict pull ups). You may have to get creative and use partners to assist where bands were listed, but it should be a great way to work on improving while you’re home!
Schedule Notes: Join us for a Saturday morning WOD at 9:00am on Zoom! Reserve your spot in Wellness Living, then click here when you’re ready to join class. Please mute your mics when class begins, and have your own music source if you want to listen to music!
Community Notes: Happy birthday Peter S! And happy belated birthday Tom G!
FUCS Challenge: Results are in from week 2! Congrats to the following athletes who completed at least 4 workouts during the 2nd week of the challenge (3/25-3/31). Please let us know if we missed you!
|Tom B.||Diana||Fili||Steve M.||Betsy||Jenn Tav|
|Karen B.||Shawn C.||Kirsten||Marco||Dan R.||Dan T.|
|Kelsey||Tobin||Christine G.||Tammy||Danielle||Meg V.|
|Ashlee||Tim C.||Craig||Chris Mc.||Catelyn||Alex W.|
|Missy||Jeff||Kehl||Marissa||Megan S.||Nicole W.|
|Mado||Tanya||Steve Keiper||Jenn Papp||Ceil|