A Quality Friday WOD

Augie | 08/27/2020 | 2

Hey Friends; welcome back and happy Friday! Today we are going to be focusing on some core strength and doing our movements with quality in mind. Each rep, really focus on doing them as right as you possibly can. This focus will ensure that the exercises you do are working to their maximum potential.

Since it’s a core focused WOD, we’ll spend some time getting it ready with the mobility and warm up.

For mobilizing let’s do this series:
Glutes and lower back stretch (Figure 4) holding for 20-30 seconds – https://www.youtube.com/watch?v=8KrBlNnCYkQ
Upward / Downward Dog x 2 each (alternating, hold each for 20 seconds)
Standing “Rag Doll” – https://www.youtube.com/watch?v=AGHKGMA1Nwc

For warming up the core, run through this 2-3 times:
30 second high plank
30 second reverse bridge plank – https://www.youtube.com/watch?v=hW4cbpEaVG0
20 alternating Plank with Arm/Leg Raise – https://www.youtube.com/watch?v=niry-NU-QmI
20 (ten per leg) Bicycle Crunches – https://www.youtube.com/watch?v=eBZ4rdDjLFM

Now that you’re mobile and warm, lets get into the WOD! Today, we will work through 5 Rounds For QUALITY. Try your best to make sure each movement is done as right as possible, keeping the core tight and engaged. For an added bonus, you can grab a weighted object to ‘assist’ you, but nothing more than 10 lbs!

The movements are the Hollow Rock, Scissor Toe Taps, and Arch hold (Descriptions below). I don’t care how long it takes you to complete your 5 rounds (Given, do it all at the same time straight through with no stops), but slow and stead will help you focus on getting every rep / round right. Have fun with it and since it’s Friday, when you’re done GO OUT SIDE and do a minimum of 20 minutes of walking, running, tree climbing, whatever. You’ll be glad you did!

10 hollow rocks with weight* – https://www.youtube.com/watch?v=p7j02V1fIzU
10 scissor toe taps with weight – https://www.youtube.com/watch?v=J-0SEty6fSM
arch hold 10 sec – https://www.youtube.com/watch?v=prz7jmsyOaQ
*no more than 10#

2 comments for “A Quality Friday WOD

  1. Jack H. says:

    much harder than expected – great core workout!

    did the hollow rocks and the first two rounds of the scissor toe taps with a 5lb “plate”

  2. Bill Shoesmith says:

    WOD w/ ~6.5lbs for weight, 1.5mi run with my daughter

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