HOME WOD, Nov 18th

Warm-Up

(10 MIN):
20 Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Line Hops (Side to Side)
20 Bear Hugs
10 Iron Cross
10 Scorpions
10 Cobra Press
10 Thread the Needle (5 Right / 5 Left)
10 Squats (2 Sec Down / Drive Up)
5 Inchworms + Push-up
5 Burpees

Core Work

TABATA (12 MIN):
ODD MIN: Heel Touches
30 Sec Work / 30 Sec Rest
https://www.youtube.com/watch?v=2CvMvcfhiTo

EVEN MIN: Planks (Scale to knees if needed)
30 Sec Hold / 30 Sec Rest

HOME WOD

201118

For Time:
Partition As You Like

100 Burpees
100 Sit-ups
100 HR Push-ups

*Every Minute Starting At 0:00 Perform 10 Air Squats
(NO TIME CAP)

WOD DETAILS
*Start the WOD with 10 Air Squats and repeat 10 Air Squats every minute.
*After the 10 Air Squats, complete the given reps in any desired order. Athletes must stop at the top of every minute to complete 10 Air Squats.
*There is no time cap.*Don’t feel like completing this WOD alone – complete it partner style. Reach out to a friend and meet on Zoom. Both partners would complete 10 Air Squats, once the Air Squats are completed, then one partner would work at a time to complete the given reps. Partition as you like.
*BEAUTIFUL MOVEMENTS – I am still watching!!!

WOD Movements:
*Air Squats
~~https://www.youtube.com/watch?v=rMvwVtlqjTE
*Burpees
~~https://www.youtube.com/watch?v=auBLPXO8Fww
*Sit-ups
~~https://www.youtube.com/watch?v=VIZX2Ru9qU8
*HR Push-ups
~~https://www.youtube.com/watch?v=hfaUWLlhvKk

WOD Variations
*Feel free to substitute a movement for a different movement
*Modify as needed