WOD 04/18/2020

Zoom WOD (Live at 9am)

BRIEF

Today we have an AMRAP of Running, Push-ups, Sit-ups, and Squats. Basic movements, but don’t let it deceive you. When you start the workout, run for 20 seconds in one direction at a quick, sustainable pace; use that as a guideline for the turnaround point for every run.

Pace this steadily — breath rate should stay high throughout. Don’t hold your breath on any portion, and focus on moving consistently and smoothly.

Do both Sit-ups and Squats steady and unbroken throughout the workout — high quality reps only! Keep in mind that you’ll be moving for 16 minutes, so don’t rush the first round.

WARMUP

2:00 Run (1:00 out/back)
THEN
3 Rounds:
•10 Leg Swings each side
•10 Scap Push-ups
•10 Air Squats w/ 1 second hold at the bottom

WORKOUT

16 min AMRAP:
•Run 20 sec Out & Back
•12 Push-ups
•Run 20 sec Out & Back
•18 Sit-ups
•Run 20 sec Out & Back
•24 Squats
Repeat

ACCESSORY – Turkish Get-Ups

4 sets of x 5 reps on each side
Rest 1:30 between sides/sets

With turkish get-ups, almost anything can be used as the weight! After this workout, your triceps and shoulder might be fatigued, so concentrate on vertical bone stacking! Meaning, your muscles should be doing as little work as possible because you’re perfectly stacked from wrist to elbow to shoulder to ground — a perfect vertical line. Use anything you can hold in one hand.

Start light — pillow or book, just to work on balance & positioning. As you get more comfortable, use something heavier.

Demo Videos

Run:
https://www.youtube.com/watch?v=NQZZP22S4_4
Leg Swings:
https://www.youtube.com/watch?v=Zz3vdW_M2RI
Scap Push-ups:
https://www.youtube.com/watch?v=5LeqmjT1j18
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Diamond Push-ups:
https://www.youtube.com/watch?v=6K5n0Lja4Uc
Turkish Get-ups:
https://www.youtube.com/watch?v=ixEdyKBR6zY