Friday’s Body Weight Extravaganza!

Augie | 08/20/2020 | 1

When the world’s upside down, just go with it.

Hey friends! I hate to sound like a broken record, but I sure miss you all! I am so ready for this to be over so we can get back to the grind together.

Today we’re going to get on a bit of a grinder, but keep in mind, this one is only three rounds, so do it like you mean it! First, get in at least 6-10 minutes of mobility so the joints and muscles will be primed to put in the maximum effort. Let’s get into it like this:
Lying Shoulder Stretch L/R each done for a minimum of 30 seconds (Max, up to you) – ( )
Lying Lower Back Stretch 20-30 seconds x 2 – ( )
Upward / Downward Dog X2 (alternating) 20-30 seconds each
Squat and Reach (R/L 5 each) – ( )
Here you can insert 1-2 of your other fav stretches

For a solid Warm Up do this X 2:
10 Front Step Lunges (5R/5L)
20 Scapular Push Ups (
10 Air Squats
5 inch worms with 2 push ups

Now that we’re mobile AND warmed up, lets take a look at today’s WOD! It is three rounds for time, so get it done as quickly as possible. The movements (with instructional videos) are:
15 Chair Dips (
15 Jumping Squats (
30 Shoulder Taps (
30-Second High Plank (@:15
60-Second Wall Sit (

When you knock this one out, I invite you to post below, or on FB and put your time and what you did. If you don’t want to do that, I invite you to just drop us a note in the comments to say Hi. We would love to hear from you and how you’re doing.

3 Rounds for time
15 chair dips
15 jumping squats
30 shoulder taps
:30 high plank
:60 wall sit

1 comment for “Friday’s Body Weight Extravaganza!

  1. BenB says:

    Hey team! I just did a 3 mile run today, ran out of time for more than that. Been trying to improve my basement “gym” but getting frustrated with the LOW ceilings. No kettlebell thrusters for me…. Happy Friday!

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