Workout for Tuesday – May 12th

When-Life-Knocks-You-Down-Do-A-Burpee

Warm Up 

Complete 3 rds of the following

  • 50 Single unders or 50 jumping jacks
  • 10 air squats – Slow and controlled
  • 30 flutter kicks

Skills or Strength

myofascial release with lacrosse ball or tennis ball

  • 2 mins of each side  – hips   – demo  
  • 2 mins each side hips & glutes – demo 
  • 2 mins each side of hamstrings – demo 
  • 2 mins each side of back of knee and calves – demo 

MetCon

WOD – 8 Mins of Fun
Set clock for 8 minutes, complete first half repeating through 4 mins, then move directly into 2nd half for 4 minutes with no rest in between.  Record number of rds and reps completed in each 4 min AMRAP.
4 minute AMRAP –
(as many reps as possible)
  • 25 jumping jacks or 25 single unders with jump rope
  • 3 burpees
then – no rest –
4 minute AMRAP
  • 10 situps or 25 flutter kicks (Rosa. Esther do Flutter Kicks)
  • 5 strict pushups – (Push up to box, chair or stairs.  Keep back flat, no knee pushups.)
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7 thoughts on “Workout for Tuesday – May 12th

    • Ok, you guys will make me do this WOD. Although I did a ton burpees this am. Will try to do it this evening. 🙂

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