Image: 2020-04/blog-wod-4-22.jpg

WOD 4/22

AMRAP 14

1:00 cardio

30 lateral lunges

20 OHS

10 sumo deadlift high pull

*Click on the title for more information on each movement and how to customize this workout!*

 
Image: 2020-04/blog-wod-4-21.jpg

WOD 4/21

For time

1 round: 

40 Calf raises

40 Deadlift

40 Strict shoulder press (½ reps each arm)

INTO

2 rounds: 30 each movement

INTO

3 rounds: 20 each movement

 
Image: 2020-04/blog-accessories-shoulder.jpg

Accessories - Shoulder Burner Edition!

:30 sec each, all 5 movements completed with one arm, then switch 

  1. Front raise
  2. Lateral raise
  3. Full cans
  4. ER 90 / 90
  5. Strict press
 
Image: 2020-04/blog-wod-4-20.jpg

WOD 4/20

4 Rounds

30 DB snatches

20 Bent over Row

10 Single leg squats

 
Image: 2020-04/blog-wod-4-17.jpg

WOD 4/17

EMOM 18

  1. :40 plank hold
  2. 16 Step up 
  3. 16 hang snatch

Finisher - 60 seconds of air squats following completion of minute 18

 
Image: 2020-04/blog-wod-4-16.jpg

WOD 4/16

Walk 200

42-30-18 skater lunge

21-15-9 tricep dips

Finisher - adductor strengthening

10x5" hold Elevated glute bridges w/ ball squeeze

25x3" hold Side lying adductor raises

 
Image: 2020-04/blog-wod-4-15.jpg

WOD 4/15

5 rounds

10 bent over row (pull-aparts)

20 push-ups

30 air squats

Finisher: accumulate 5 minutes of wall sit

 
Image: 2020-04/blog-wod-4-14.jpg

WOD 4/14

25-20-15-10-5

Kettlebell swings

Calf raises

Goblet squats

INTO 

25-20-15-10-5

Full cans

External rotation pull-aparts

Scapular squeezes

 
Image: 2020-04/blog-wod-4-13.jpg

WOD 4/13

AMRAP 15

2x set of stairs

12 Deadlift with KB 

9 Single arm hang clean 

6 Strict shoulder press

 
Image: 2020-03/1585156419_fb-img-1450935569508.jpg

My pregnancy athleticism journey

Working out while pregnant / postpartum / and now pregnant again :)