Let’s get back to work!
Yo yo yo! So, apparently we’re in pure slack mode at HQ with so much going on, but I refuse to give up and I apologize, AGAIN, for not taking the time to get out the daily WODs. With that said, let’s get back to work!
Today, we are going to get back into the fray with a straight forward WOD that will require you to find a moderate load for pressing from shoulder to overhead as well as some single leg dead lifts. Things to recommend:
– dumb bell if you have one
– backpack loaded with ‘things’ that create a moderately heavy load for you
– random, moderately heavy item you have around the house
– large laundry detergent bottle
– cat litter
– non-squirmy pet
– smallish child
– Amazon package (you know there’s prob one on the porch)
(GET CREATIVE)
Once you have identified said object, set it aside so we can do some mobility and warm up:
MOB 2 x through:
– 10 arm circles Front/Back (Start small, work larger to full range of motion)
– 10 Pausing (3 second) Air Squats
– 5 Inchworm into Up/Down dog positions (stretch that core, front and back. Keep those knees off the ground!)
– 10 I’s, T’s, Y’s (grab two cans of something from the kitchen and engage those back muscles. You should feel your back muscles squeezing together, not your shoulder muscles pulling the objects up)
W/U 2 x through:
– 10 Push Ups (scale as needed not as wanted)
– 5 burpees
– 10 Lemon Squeezers (Work that middle!)
– 10 Backward Lunge Steps (in place)
Now, to the main event! Get your weighted object and get ready for a 15 minute AMRAP of the following movements (And be sure to drop us a line below to let us know how you’re doing!):
10 SA S2OH with object
10 single-legged DL with object
20 mountain climbers with twist
As you work through these movements, focus on keeping the core engaged and here are some videos for examples:
– Single Leg DL: https://www.youtube.com/watch?v=YMx4z7cnaUA
– Mtn Climber w/ twist: https://www.youtube.com/watch?v=-4UWmXOJGRQ