Fitness Friday!

Coach Michael | 08/14/2020 | 1

Hello there! Before we dive into the WOD, I wanted to bid farewell and following seas to Andrew and Ana who are moving down to Virginia. I hope this next step in the journey that is your lives is exciting, fun, and safe! For them and all of you, always remember even when you move on, you’ll always have a home with us.

Now that the weather has finally cooled off some I say we celebrate by tackling a longer WOD. I mean, why not? You’re used to sweating now, right?

This one will hit all the things, shoulders, hips, knees, core…. so be sure to take proper time and warm up the major joints and muscle groups.

MOB / W/U:
10 Arm Circles F/B
10 Squat & Reach (perform a full squat, place both hands on the floor, then alternate taking each hand from the floor and twisting your torso reaching high. HEELS STAY DOWN)
20 second Runners Stretch R/L
20 second Pigeon Stretch R/L
10 second x 4 alternating Up/Down dog (stretch core & hamstrings; Keep knees off ground for up and heels as down as possible on down)
–into–
40 Jumping Jacks
10 Air Squats
5 Inch Worms w/ 2 Push-Ups each
10 (5 per leg) Pendulum Lunges (Combo Step Back Lunge into Step Front Lunge, foot doesn’t stop or touch ground in middle)

The WOD is an AMRAP 20 doing as many rounds as possible of four movements: Alternating Jumping Lunges, Regular Sit Ups, Burpees, and V-Ups.

As time goes on and you begin to fatigue, keep moving! If this means slowing your pace so you don’t stop then so be it. If you go fast out of the gate here, you will feel the very fiber of your soul begin to unravel, so don’t. Let me tell you, that’s a terrible feeling and you’ll just want to stop. BUT! If you start at a moderate pace and work through these movements, you WILL get a solid workout and be able to go farther, longer.

Remember: You can go fast, or you can go long; but you can’t go fast for long.

AMRAP 20
20 alt. jumping lunges – https://www.youtube.com/watch?v=6SFgE2_og_s
20 sit-ups – https://www.youtube.com/watch?v=_HDZODOx7Zw (use a rolled up towel or small pillow)
10 burpees – https://www.youtube.com/watch?v=auBLPXO8Fww
10 v-ups – https://www.youtube.com/watch?v=iP2fjvG0g3w