865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 6-9-2021

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Wednesday 6-9-2021

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:
15 Air Squats
10 Push Ups to Downward Dog

Winston Bodyweight

6 Sets
200m Run
15 Jumping Air Squats
10 Burpees
-Rest 1:1 b/t sets-

*BACKPACK OPTION:
6 Sets
200m Backpack Run
15 Backpack Back Squats
10 Lateral Burpees Over Backpack
-Rest 1:1 b/t sets-
*All with 20#/14# Backpack/vest

Winston Minimal

6 Sets
200m Run
10 Double Dumbbell Thrusters (50s/35s)
5 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-

Accessory

3 Sets:
1:00 Wall Sit
1:00 Plank Hold

Bonus Stretching

2:00 Pancake Stretch
2:00 Frog Stretch


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