865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 2-16-2021

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Home WOD 2-16-2021

Tuesday 2-16-2021

Warm Up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
5 Inchworms

The Chain Bodyweight

8 rounds:
100m Run
12 Alternating Stepback Lunges (Total)
8 Burpees

The Chain Minimal

8 rounds:
100m Run
12 Alternating Dumbbell Hang Clean and Jerks (50/35)
8 Lateral Burpees Over Dumbbell


2 Sets:
A1. 10 Dumbbell Single Leg RDL (Each Side)
A2. 20 Hip Bridges (2 sec pause at the top each rep)

*Rest :30 B/T Sets.
**Superset means you will perform A1 (both legs), rest :30, perform A2 then rest :30.

Bonus Stretching

2:00 Couch Stretch (Each Side)

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