Home WOD 1-20-21
Warm Up
3 Rounds
15 Jumping jacks
10 air squats
5 push ups
Then
2 x
2 Perfect stretches
10 Scorpions
Standing calf stretch
Would you rather have to wear stilettos to sleep or have to wear slippers everywhere you go?
WOD
Base Builder CORE Burner!
10 Rounds
2 min Cardio
50 Scissor Kicks
2 min Cardio
50 grasshopers
2 min Cardio
50 V-ups
2 min Cardio
50 Bridge Kicks
2 min Cardio
50 sec Enterprise
2 min Cardio
50 Superman Pulses
2 min Cardio
50 Scapular Push ups
2 min Cardio
50 Overhead weighted sit ups
2 min Cardio
50 Oblique side bend
2 min Cardio
50 Elbow plank leg lifts
The 2 min of Cardio can be any of the following:
2 min run
2 min row
2 min AMRAP 5 Burpees & 20 DU’s (40 singles)
2 min AMRAP 5 Burpees & 20 low step ups (like a curb or step)
The goal for a Base Builder is to hit the sweet spot between 30-40 min, nice steady pace @ 70% effort, no sprinting and no stopping.