• shihan44

Saturday October 24

At home wod

So, I was originally going post a ‘Flexible Friday ‘ wod but then...

So now I’m going to try a ‘Stretchy

Saturday’ wod!

I know you all brought your bands with you, right?

1 minute each position, on each leg. Straight up (hamstrings), to the side for inner thigh (adductor), knee to chest then cross body slowly for your buttocks (glutes), back to straight again but lower your leg to 45 degrees then slow clockwise/counter clockwise circles with your foot also point and flex 6 times each direction.

Now then, today accumulate 10 minutes in the couch stretch!


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


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