I Want My Workout #3

Peter scores the DU!

Note: Choose your favorite sport for the main workout; just get out there and go!  If you need a structured WOD, I've included one for you under 'Sport.'

Warmup

CFE warmup

• 15 x Random Hand Push-Ups
• 10 - 20 Alternating Plank Lunge
• 10 - 20 Alternating Open Chest Plank Lunge
• 10 - 20 Alternating Plank Lunge to Perfect Squat
• 10m fwd & back Walking Downward Dog
• 10 each way Foot Rolls
• 10 -20 Bent Leg Toe Touch
• 10 each side Foot Rocks
• 10 each side Foot Grab and Touch

mini-WOD

TABATA (8 rounds, 20 seconds work, 10 seconds recovery):

Burpee  to Broad Jump 

Post total distance covered to comments.

Sport

5X2MIN+ 4X1MIN

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

Hold Maximal distance/Speed/Watts on each interval

5x2min, 3min Recovery between intervals

Then:

4x1min, 1min Recovery between intervals

Post Distances/Speeds/Watts To Comments:

Stretching and

Mobility WOD

Episode 99/365: Solving Front Rack Problems

test: front rack position.

1. extreme rack (no band? use a door jamb.) 2’ each arm.
2. wrist mobility, 2’ each arm.
3. thoracic spine double pain ball, hugs, overhead.  2’