At Home WOD #13
2 rounds of:
- 20 arm circles – 5L front/back, 5R front/back
- 10 broomstick disclocates
- 5 walking planks
- 10 star jumps
Workout of the Day
Complete 6 rounds of:
- 30 seconds – max reps push ups
- 1 minute plank hold
- 200m sprint
Start a new round every 4 minutes.
- 3 x 20 glute bridges
- 10 scorpions w/ 5 second hold
- Wall piriformis stretch – 1 minute each side
WOD Notes: Click here for a video explanation of today’s workout. Anyone who can’t sprint and doesn’t have access to a rower can sub 25 sumo-deadlift high-pulls with your DB/KB (extra instruction here). Post to comments: Total number of push-ups completed.
P3 Notes: Thursday at midnight is the last chance to order your P3 meals for next week! You can retrieve your meals from the gym on Sunday at 12:00pm. If you can’t make it at that time, we’ll bring the remaining meals to our house where you can pick them up at your convenience.
FUCS Challenge Notes: We’re 1 week down and 5 to go!! Congratulations to everyone who crushed the first week of the FUCS challenge! It’s been great to catch up with many of you at our virtual check-ins, and we’re pumped that so many people are staying devoted to their nutrition during this crazy time. Now that we’re a week in, you should be getting a sense of whether your eating plan is working for you. If you think you need to make some adjustments, you can reach out to us by email or at one of the virtual check-ins. Shout out to the following 38 athletes who completed (and posted) at least 4 of our Daily WODs last week. Keep up the great work!!