PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
5 Rounds
6 Get Up(Turkish Get up beginner version)
6 Glute Bridge
Intermediate
5 Rounds
3ea Turkish GetUp – No-Load or lightweight
10 Glute Bridge
Advance
6 Rounds
3ea Turkish GetUp – Light to moderate load
10 Glute Bridge
Novice Demo :
IN&AD Demo :
Warm-up:
1 min mountain climbers
10 knee to chest
10 Knee swings
10 Arm swings
5 Push-up to down dog
30 sec plank hold
Cool Down:
30 sec couch stretch (3 sec inhale-4 sec exhale)
2 min shoulder stretch on wall (3 sec inhale-4 sec exhale)
