Down the Ladder
Hello friends! We know you miss barbells as much as we miss you but who doesn’t love a descending bodyweight movement ladder? Especially one with burpees in it?? What more can you ask for?
Before you jump into the Wednesday WOD, let’s not forget to work on mobility! A few considerations for today – door frame shoulder stretch, figure 4 stretch and squat and hold. We recommend you do all 3 for at least 30-60 seconds each. If you don’t remember what the door frame shoulder stretch is here’s a pic of me on the rig!
The figure 4 stretch looks like this:
Squat and hold is pretty straight-forward but who doesn’t love a good visual?
Ok, Ok – that’s just a photo of Coach Michael being judgy but you guys know how to squat and hold. Get those butts low, stay active, throw a little twist in there. You get the idea.
The WOD itself is pretty straightforward. Burpees are burpees – just keep moving! Break up the push-ups if you need to or scale to something elevated like a mudroom bench or chair or even your counter or wall. For sit-ups don’t be afraid to execute the full range of motion! All the way back, all the way forward! Happy Wod from homing!