At Home WOD #12
3 rounds of:
- Wide stance fast feet, 20R/20L
- Plank with row (unweighted), 5L/5R
- Air squats, 15 reps
- Superman back extension w/ 1 sec hold, 5 reps
Downward dog calf stretch, pulse 10 times each side
Workout of the Day
Complete 15-12-9-6-3 reps for time of:
- Pistols (each side)
- Bent over rows (each side)
- 2 x Toes to KB/DB/post
- 10 as-high-as-possible vertical jumps (5R/5L)
- Seated twist, 1 minute each side
- 10 cat/cow yoga pose
WOD Notes: Click here for a video explanation of the WOD. Pistol modifications include holding on to a door frame for stability or using a box/chair for a target depth. For bent over rows, if your DB/KB seems on the lighter side (i.e. you can do all reps in a row no problem), feel free to increase reps to 20-16-12-8-4 or even 25-20-15-10-5. If it’s heavy, decrease reps to 10-8-6-4-2. Post to comments: Time, weight, modifications.
Virtual Check-In: If you haven’t already attended one of our Zoom meetings, we’d love to hear from you (and see your face)! The check-in are 30 minutes max, and take place every day at 6am, 12pm, and 6pm. We encourage every member to attend at least one check-in each week… and you can always attend more!
Membership Notes: Remember that tomorrow (Wed 3/25) is the last day to let us know if you do not want your membership to run on April 1. At this time the gym is scheduled to re-open on April 7, but as you know that date is subject to further extensions if mandated by Gov. Wolf.
Community Notes: Happy birthday Erin!