Equipment Lending
Your requests are being organized. Please stay tuned for pick-up days/times!
At Home WOD 3 - Chest Day
Mobility & Warm-Up
3 Rounds of:
- 10 Narrow Swings
- 5 A-T-V-T
- 5 Down Dog with Push Back
- 5 Easy Push-Ups (Knees or Elevated if you need)
- 6 Lunge Reach
https://youtu.be/8bB9LgE9odw
At Home WOD 3: The Strength
Eccentric Push-Ups (slow 5 second descent) Every 1:30 for 6 RoundsRx: 8/5 (8 reps for men - and Stebbs, 5 reps for women)Performance: 5/3Fitness: 8/5 - Elevated or Kneeling. Do not limit range of motion. If you need to do regular push-ups (not eccentric) do so.https://youtu.be/6BV1RxZW7xc
At Home WOD 3: The WOD
Burpee Up Ladder For TimeRx & Performance
- 4/2 PERFECT Push-Ups ( 4 Push-Ups for men/2 Push-Ups for women)
- 10 Star Fish
- Round 1: 5 Burpees - Round 2: 6 Burpees - Round 3: 7 Burpees
- *Burpees continue to increase by 1 rep each round until you reach 13, then you are DONE!
Fitness
- Sub kneeling OR Elevated Push-Ups
- Start Burpees at 3 and increase by 1 every round - ending at 11
https://youtu.be/b1xM4HmUGE0
At Home WOD 3: The Extra Work & Cool Down
Dips 4 x 10 (4 sets of 10 reps)
- Be sure your butt is close to the chair
- Shoot for full range by scaling if you need to (one leg out, one leg in - OR - two legs in)
Towel Stretch
- Top hand: palm facing forward, bottom hand: palm facing behind you)
- Floss Up and down, stretching the chest, then switch to the other side.
https://youtu.be/mW-4GugVeYo
And Finally, 2 Hooligans being Hooligans
https://youtu.be/mvlN9ZubtKI
