Happiness is not something ready made. It comes from your own actions.
―
6pm 3.29.21
Warm Up:
1 Minute
Easy Row
Box Step-ups
Slow Air Squats to Medicine Ball
1 Minute
Faster Row
Low Pausing Box Jumps (Step Down)
Medicine Ball Thrusters
*Complete 3-5 reps to find weight/height for workout then complete a practice round with WOD weight: 5 cal row, 5 box jumps, 5 wall balls
WOD:
5 Rounds For Time:
- 30/24 Calorie Row
30 Wallballs
30 Box Jumps - 30 Ab Mat Sit-ups
Low Cardio option:
5 Rounds For Time:
- 30 Single Dumbbell Goblet Squats
30 Single Dumbbell Floor Press (15 Each Side)
30 Single Dumbbell Reverse Lunges (15 Each Side) - 30 Ab Mat Sit-Ups
WOD Notes:
Time Domain 30-35 mins. Aim for a steady pace throughout and select weights accordingly. Sub 400 m run for row and med-ball or odd object squat cleans for wall balls.
Box Jump Subs:
- Lateral Hops Over an Object
- Line Hops
- Box Step-ups
- Double/Single Unders (2 mins)
- Reverse Lunges
Cool Down:
Pigeon on Box: 45 seconds per side
Child’s Pose on Box: 1 Minute
Calf Stretch on Post: 45 Seconds Each Side
60 seconds belly breathing, lying on back, knees hugged to chest
Closing out March this week. Nice work holding strong in the gym this month all. High five!
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