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Friday we work the middle….for 500 reps.

Coach Michael | 04/09/2020 | 7

Happy Friday (for those of you still keeping track of time like that). Today we’re looking at a longer WOD and focusing on working the core, so let’s dig in.

For the mobility, do the following stretches twice before moving to the next:
Cross Body Shoulder Stretch R / L – 20 Seconds each side x 2
Lying Shoulder Stretch R / L – 20 Seconds each side x 2
Runners Stretch R/L – 20 Seconds each side x 2
Lying Figure Four R / L – 20 seconds each side x 2
Upward / Downward Dog – 20 seconds each x 2
(See Below)

Cross Body Stretch
Lying Shoulder Stretch
Runners Stretch
Figure Four Stretch
Downward Dog
Upward Dog

Today’s wod is burner, so get ready:
10 Rounds
10 Alternating Jumping Lunges
10 Sit Ups
10 Right Side Plank Hip Extensions
10 Back Extensions
10 Left Side Plank Hip Extensions

This is 500 reps total and a core shredder, so be sure to scale accordingly.

DEMOS:
Alternating Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s

Not so brief explanation of the side hip extension: https://www.youtube.com/watch?v=V_lEuKdmMLE

Back extension on the floor: https://www.youtube.com/watch?v=q4OgD6Twaes

7 comments for “Friday we work the middle….for 500 reps.”

  1. Paul B. says:
    April 10, 2020 at 10:47 am

    23:41. No hurrying this one, as the side planks and back extensions are better not rushed. Oo! Thanks, coach Mike!

  2. BenB says:
    April 10, 2020 at 11:29 am

    Warm-up: combined these stretches and Jenna’s warmup AMRAP from yesterday…
    WoD: 17:14ish. In the middle of the time, I added jumping lunges to get an ab break! (up to 15 or 16)…

  3. Ben PC says:
    April 10, 2020 at 1:44 pm

    Warmup: nasty 20mins on stationary bike and stretches
    WOD: 24:20 w/ air squats instead of lunges

  4. Melinda says:
    April 10, 2020 at 3:53 pm

    19:20 without jumping lunges because I was barefoot on hard wood and didn’t feel like further bothering my downstairs neighbors who I genuinely adore.

    Music: Wu-Tang
    Mildly interesting: Right-side plank hip extensions were harder than the left side for the first few rounds. Anyone else favor one side over the other?

    Following with yoga class, which should be great given this was the (very fun) lead in.

  5. Caroline K says:
    April 10, 2020 at 6:36 pm

    21:14, did a step lunge instead of jumping lunges and took my time with the plank and back extensions

  6. Berenice V says:
    April 10, 2020 at 9:56 pm

    I warmed up doing some yoga. This time I have the feeling that I did something wrong; my time was 14:30.

    Thanks Mike for the nice WOD.

  7. Robin K. says:
    April 13, 2020 at 5:15 pm

    Got around to this over the weekend… 17:55. Wasn’t as bad as I thought. Was wanting more core work, so thanks!

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