Home WOD 1-15-21

Warm Up

3 Rounds

5 Jumping Jacks
5 Burpees
5 Lunges
5 Push up to Down Dog (go fast warm up your shoulders)

Then:
2 perfect stretches
20 Arm circles (10 forward 10 back)
20 Elbow circles (10 clockwise, 10 counter clockwise)
20 Wrist circles  (10 clockwise, 10 counter clockwise)

Would you rather have to wear every shirt inside out or every pair of pants backwards?

FRIDAY CHIPPER!!!

80 Jumping Jacks
80 Mountain Climbers (40 on each side)
1 Air Squat
70 Sit ups
70 Step ups (can be a small box or the curb outside, hold weights if desired)
1 Air Squat
60 sec Hollow Hold
60 Alternating Push Press (30 on each side)
1 Air Squat
50 Russian Twists
50 Bridge Leg Lifts (25 each side, don’t let your hip sag as you list your leg)
1 Air Squat
40 Cal row or 4 min run or 40 DU’s
40 Sec Superman
1 Air Squat
30 Bent over Row (If you have one weight do alternating 30 each side)
30 Superstars
1 Air Squat
20 KB swings or DB Snatches or med Ball Cleans
20 Burpees
1 Air Squat
10 V-ups
10 Tuck Jumps
1 Air Squat

If you have equipment and want to sub movements GO FOR IT!!