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!
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
Push-Ups
Sit-Ups
11.47 Rx
11:50 Rx SO MUCH PUSHING all in a row! 🙂 Pushups were definitely the limiting factor.
Nice work Sarah!!
12:26 with push-ups to a 16″ bench.
Agreed, so many push-ups! But I always enjoy this rep scheme and this was a great start to the morning.
Yay!!!
So judgy, that Michael!
12:03 Rx, pushups were… singles
Then, 20 min ride
Right??
Nice work!!
10:21 Rx, brûlée’s to push ups were spicy!
More dog shenanigans…
10:44, I struggled also with the push-ups.
Happy Wednesday everyone.
14:02. Rx!
11:02 Rx-minus-ish. But I actually really enjoyed the burpees which feels very strange. Followed it with another 75 minutes of yoga. I seem to be developing adult-like patterns and going from the WOD into whatever yoga class I signed up for seems like a worthwhile way to spend my time.
8:55 Rx, burpees felt good, pushups were the big challenge from round 2 onwards, many singles in there along the way. I think the burpees-to-pushups transition was tougher than I remember (and in scanning the comments, looks like Dan S. agrees!). Stay healthy everyone!
13:22 Rx+
Added a 10lb weight vest mostly in the interest of trying to figure out how to work with a weight vest. I’ve learned that this is definitely the wrong kind of workout (for me!) for a weight vest.
Burpees were fine, situps had a slightly limited range of motion, and the pushups (a) were way slower than I think was intended and (b) had a really short range of motion.
Lesson learned for next time, but I’m glad to have tried it!
12:41 Rx
10:56 RX
13:52 Rx
K, so I’m f’ing crazy. I decided to do a run around my block after each round. My block is probably a little longer than 400m. Sounded like a great idea until I got back from round 1 and 5 minutes went by. I decided I’d stick it out. So this nice short little wod took 55 minutes. But I feel great!
13:43
I liked that one, but… ouch!
Those push-ups are super hard.
(Somebody pass the chips.)
Done in 9:50 with push-up modification. This was my first workout back post baby. Hello from Mainer!
8:10Rx
12:55 with scaled push ups. May have lost track and done an extra round of 2. This one felt good.
In other news, my deadlift calluses are softening and disappearing 🙁
Did this one a few days late, but 13:21! Subbed banded pull-ups for the push-ups (burpees+push-ups is a lot of shoulders & still working through a shoulder injury)