865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 4-13-2021

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Tuesday 4-13-2021

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

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

The Commissioner Bodyweight

For Time
800m Run
50 Alternating Stepback Lunges (Total)
-Rest 2 Minutes-
600m Run
40 Alternating Stepback Lunges (Total)
-Rest 2 Minutes-
400m Run
30 Alternating Stepback Lunges (Total)

The Commissioner Minimal

For Time
800m Run
45 Double Dumbbell Deadlifts (50s/35s)
-Rest 2 Minutes-
600m Run
30 Double Dumbbell Deadlifts (50s/35s)
-Rest 2 Minutes-
400m Run
15 Double Dumbbell Deadlifts (50s/35s)

Accessory

3 Rounds:
10 Cat Cow Exercises
10 Birddogs
:30 SIngle Leg Glute Bridge Hold (Each Side)

Bonus Stretching

1:00 Calf/Achilles Stretching/Rolling Out
1:00 Pigeon Stretch (Each Side)


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