Warm-Up
90 second couch stretch per side
2 rounds of:
10 knees to bottom of squat
5 tempo air squats (5 seconds down-5 seconds up)
10 controlled arm circles per side in kneeling tabletop position
10 dead bugs
10 bent over flies + 10 front raises holding light object
Minimal Equipment WOD @ 8am with Coach Diane & Kristi
https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09
Bodyweight WOD @ 10am with Coach Sarah
https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09
Minimal Equipment WOD
A) 3 rounds for time of:
Run 400m
25 db/kb goblet thrusters
20 sit-ups
15 elbow plank db/kb taps
*See video on SFCF member FB page for demo of plank db taps and how to hold db or kb for goblet thrusters
*400m run subs: approx 2 minutes of jumprope or 1 round of 55 jumping jacks-55 high knees-55 butt kicks
*If you have a pair of dbs, you can do regular db thrusters and cut back the reps by 5-10
B) 3-4 rounds for quality of:
10-15 db weighted glute bridge thrusts (shoulders on elevated surface)
8/arm split stance bent over rows w/2 sec pause at top of each rep
8/arm db Z press with 3 second tempo on the way down
Bodyweight WOD
A) Every 4 minutes for 20 minutes complete:
10 V-ups
15 elbow plank object taps
10 plank to bottom of squat
15 odd object goblet squats
30 reps 2 side shuffles with lateral hand touch
*See video on SFCF members FB page for demo of plank object taps. Search “side shuffles” on SFCF members FB page for video of me demoing these.
B) 3 rounds for quality of:
10-12 controlled backpack Z press
10-12 backpack lat pullovers
20-30 seconds side plank hip raises/side
