Tricep, Quad, and Core Blaster
When was the last time you did a wall sit? It’s been a while for me… and I have a feeling that 60 seconds is going to be a long wait 🙂
Today’s workout is a mix of dynamic movements and static holds. Break up the chair dips (check this blog post for demo videos) as needed, but do your best to stay moving on the jumping air squats. For the plank hold and wall sit, if it’s too challenging to hold for 30 sec and 60 sec straight through, you’ll want to accumulate those amounts of time with as few breaks as possible.
Quick idea: if you have a dumbbell or kettlebell on hand and you’re down for an extra challenge, try weighted wall sits.
Warm-up:
AMRAP 10 @ warm-up pace
10 air squats
10 spiderman stretch (alternating legs)
10 push-up to down dog
30 jumping jacks
WOD:
4 rounds:
15 chair dips
15 jumping air squats
30 shoulder taps (from a plank; alternate arms)
0:30 high plank
0:60 wall sit
13:10 w/ the intermediate version of chair dips (feet on floor)
1.5 mile run pre-workout.
WoD: 14:16 w/ intermediate dips. Skipped the last set of shoulder taps as I was struggling.
This was tough but great!
13:03, did the chair dip version with knees bent & subbed 30 jumping jacks for the 15 jumping air squats because it’s less obnoxious for my downstairs neighbors!
15 minutes flat! I also subbed in jumping jacks for the jumping squats because I still not quite graceful enough for 7am quiet jumping.
My time was 13:56 with Intermediate chair dips (feet on the floor). Was it just me, or was that 1 min wall sit the toughest part? My legs were dying.
12:57, did chair dips with bent knees. The last wall sit was rough.
13:55 with dips with bent knees. Ouch, wall sits we’re definitely the worst. Thanks for the detailed warm-up Jenna! Otherwise I tend to slack on that part…
9:47 Rx. Legs were viciously shaking on that last wall sit..
11.47 I really enjoyed this! Thanks, Jenna.
Bill & Sue
12:55 dips with bent knees. I slowed Sue down a bit since she was nice enough to wait for me to finish my jumping air squats each round 🙂
15:21 with 25# db. I did db squats instead of jumping squats and held it for the wall sit. For some reason the AMRAP style warm up motivated me to actually do it. Thanks for another fun WFH!