Image: 2020-04/blog-wod-4-10.jpg

WOD 4/10

Walk 800 m

16 Thrusters 

Walk 600 m

12 Thrusters

Walk 400 m 

8 Thrusters

Walk 200 m

4 Thrusters

 
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WOD 4/9

Mini strength warm up

3x - tempo (3 seconds lower down / 1-2 seconds up)

5-8 SL RDL

Max tricep dips

EMOM 16-20  (4-5 rounds)

  1. 4 inch worms w/ push-up (sub push-up from knees, elevated)
  2. 8 / arm KB hang snatch (push-press, strict press, lateral shoulder raise)
  3. 15 hang SDHP (KB swings, standing hip extension, push-up)
  4. :45 second air squats (jumping squats, goblet squats, reverse lunges)

Goal is to work for 40-50 seconds per minute, with :10-20 rest

 
Image: 2020-04/blog-wod-4-8.jpg

WOD 4/8

3- 4 Sets Arm Circuit

12 Chest press 

12 Flies

12 Lat pull-downs 

3-4 Sets Leg Circuit

12 High marches

12 Standing hip abduction 

12 Standing HS curls 

12 Calf raises 

 
Image: 2020-04/blog-wod-4-7.jpg

WOD 4-7

EMOM 20

  1. Lateral lunges
  2. SL RDL 
  3. Bicep curls 
  4. Bent over row w/ tricep kick back 
  5. Rest
 
Image: 2020-04/blog-wod-4-6.jpg

WOD 4/6

2-4 rounds 

30 Static mini lunges (15/leg)

25 Squats

20 Step ups w/ opposite knee drive

15 KB swings

10 Shoulder press (5-10/ arm)

 
Image: 2020-04/blog-wod-4-3.jpg

WOD 4/3

Perform each exercise as a tabata (:20 seconds of work, :10 seconds of rest for 8 rounds or 4 minutes total). 

Rest 1-2 minutes between tabatas

  1. Tabata Mini Lunges
  2. Tabata Push-ups
  3. Tabata Side-lying leg raises
  4. Tabata supine tricep extensions
 
Image: 2020-04/blog-nancy-ish-4-2.jpg

WOD 4/2

“Nancy” is a traditional Crossfit benchmark workout - originally programmed as 5 rounds of 400m runs & 15 overhead squats with a 65# barbell for women. 

 
Image: 2020-04/blog-workout-4-1.jpg

WOD 4/1

Happy Wednesday!

3-5 Rounds

:60 alternating chest press 

:30 sec side plank R 

:30 sec side plank L

:60 sec lateral walk / side step 

 
Image: 2020-04/blog-workout-3-31.jpg

WOD 3/31

50 squats

40 shoulder taps from plank 

30 bridge dips 

20 full cans 

10 thrusters 

---- optional add on ----

20 full cans

30 bridge dips

40 shoulder taps from plank

50 squats

 
Image: 2020-04/blog-accessories.jpg

Accessories: Glute Burner Edition

This series of movements has been so crucial in helping to alleviate low back pain and pubic symphysis pain (think - pain at the low, front part of your pelvis) for me throughout my pregnancies.