865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 5-14-2021

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Friday 5-14-2021

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

Russ Wheeler Bodyweight

For Time:
50 Air Squats
400m Run
50 Air Squats
-Rest 3:00-
400m Run
50 Air Squats
400m Run

*BACKPACK OPTION:
For Time:
50 Backpack Back Squats
400m Backpack Run
50 Backpack Back Squats
-Rest 3:00-
400m Backpack Run
50 Backpack Back Squats
400m Backpack Run
*All with a 20#/14# Backpack or Vest

Russ Wheeler Minimal

For Time:
50 Dumbbell Snatches (50/35)
400m Run
50 Dumbbell Snatches (50/35)
-Rest 3:00 B/T Sets-
400m Run
20 Dumbbell Squat Snatches (50/35)
400m Run

Accessory

3 Sets:
15 Single Leg Calf Raises (Each Side)
10 Birddogs (Each Side)

Bonus Stretching

1:00 Seal Stretch
2:00 Child's Pose


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