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DON’T FORGET: This Friday, at 0600, we will run our special “31 Heroes” Tribute WOD at the Combat PT Tent.  Due to COVID-19 restrictions, only AD, Guard, or Reserve Military members are allow to participate.  Masks will be worn during WOD as well.  Contact Coach Sherri to sign your team up!!!

Warmup:

400M jog

10 Squat2Stands

10 Bow2Bends

10 Alt Toe Touch

10 Cobra to Downward Dog

5 Cobra to Hip Snap (see video below)

10 KB Deadlifts

10 Russian Swings

5 Am. KB Swings

Video courtesy of Invictus Fitness, quick demo of the cobra to hip snap.   Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster

WOD:

“Fat Amy”

For Time:

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (53/35)

10 Burpees

10-M Bear Crawl

10 Burpees

20 Kettlebell Swings (53/35)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

 

WOD description courtesy of WODWell.  In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.  “Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.  Goal is a sub-20 Min finish.  Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.

 

Scaling Options:

KB weight -> 35/25 -> as needed

Reps -> take 10 reps off of each non-burpee move (except bear crawl), and drop burpees to 5 each time

 

Cool Down:

Scorpion Stretch – 30 sec per side

 

Doorway Stretch – 30 sec per side

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