PA Home WOD briefing :
WOD :
Cindy XXX
Other options for:
Pull-Up = Banded pull-down OR Barbell Row OR DB Row
Push-up = Inclined push-ups
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try to do unbroken sets as much as possible.
Scaled:
Cindy XXX
Complete as much as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
10 pull-ups
15 push-ups
20 squats
15 pull-ups
20 push-ups
25 squats
20 pull-ups
25 push-ups
30 squats
25 pull-ups
30 push-ups
35 squats
Warm-up:
2 rounds of:
10 Down and Up
10 Air squat
10 Banded pull apart (front- use the thinnest band)
10 Banded pull apart(overhead- use the thinnest band)
30 sec per leg figure-4 stretch
30-sec child pose
Cool Down:
30-sec child pose internal+external
1 min shoulder wall stretch
30 sec each pigeon pose
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