WEDNESDAY WOD
WODWarm up: 15 Squats, 10 Push ups, 15 Jump thrusters, 15 Backward lunges (each leg), 15 Cobras, 15 Side straddle hops
WOD: High volume sets for weeks 1-2. The order of exercise is important. We want to work from larger muscle groups/complex exercises to smaller groups/isolation exercises.
3 sets of each exercise should be done before continuing to the next exercise. Execute sets in the following manner:
1 minute on / 30 seconds off
45 seconds on / 30 seconds off
30 seconds on / <30 seconds off
Exercises:
SQUAT
CIRCLE LUNGES (Start with left leg. Lunge forward, then to the left, then behind. Repeat with right leg..forward…to the right…behind).
SINGLE LEG STIFF LEGGED DEADLIFT
DIVE BOMBER PUSH UPS (Do with the class to control the pace. Ensure everyone is able to complete properly. If not able to complete, alternate between flexed back position and sagging middle position.)
PUSH UPS
SHOULDER PUSH UPS
SIDE STRADDLE HOPS
SKI JUMPERS
STRAIGHT LEG SIT UPS
FLUTTER KICKS
COOLDOWN: Long stretch out.
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