April 8, 2020

Home WOD 4/8/20 – Tabata Work

Home WOD

The Scene

Getting warm out there

 

F3 Welcome and Disclaimer

Don’t hurt yourself…you literally would have done that to yourself, by yourself.

 

Warm-O-Rama

SSH x25

Daisy Pickers x25

Baby Arm Circles x12 (forward then backward)

 

The Thang

you will need a clock with a  second hand, timer on phone, or an interval timer (45 seconds of work, 20 seconds of rest)

Complete 3 sets of exercises in Group 1, followed by 3 sets of exercises in Group 2.

Group 1 (45 seconds exercise / 20 seconds rest) – 3 sets of below exercises with mosey run (~100 yards) between sets

  • SSH
  • CMU Curls
  • Bonnie Blairs
  • BBSUps
  • CMU overhead tricep extensions

 

Group 2 (45 seconds exercise / 20 seconds rest) – 3 sets of below exercises with mosey run (~100 yards) between sets

  • CMU Overhead Press
  • Triple Bears (hands and feet on ground with knees a few inches off ground – shuffle feet to left, middle, right)
    • If you do not know what these are you can modify with Burpees
  • Freddie Mercuries
  • Mountain Climbers
  • Jump Squats

 

Mary

Hello Dollies x25

Flutter Kicks x25

 

COT

Be thankful for what you have and not worry about what you don’t have.  Make the best of our current situation of following the Stay at Home orders, enjoy your time with your family, turn off the electronics, enjoy the lack of running around for all kinds of activities.  Use the quite time to think and reflect on what you will take from all of this to make your life better.

QIC:
Steinbrenner
Workout Date:
04-08-2020