AC Home WOD: February 11, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

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Option 1: Rowing

Warm-up

3 Rounds

1:00 Easy Pace

:30 Moderate Pace

WOD

3 Rounds

2,000m Row

Rest 3 mins between rounds ; 5 mins after last round

5 Rounds

500m Row

Rest 1:30 between rounds

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Option 2: Run

Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

WOD

6 Rounds

3:00 Moderate - Fast

100m Walk before next round

---

Core

Every 3 minutes x 5 sets

50 / 30 Bicycle Crunches

30 / 20 Tuck Crunches

45 secs Superman Hold

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Mobility

(20 minutes)

2 minute Bound Angle

2 minute Puppy Dog Pose Center Hold

2 minutes Lizard Pose (R)

2 minutes Lizard Pose (L)

2 minute Kneeling Split / Frog Pose

2 minute Flat Thread the Needle (R)

2 minute Flat Thread the Needle (L)

2 minute Seated Straddle Stretch

1 minute Seated Archer Arms (R)

1 minute Seated Archer Arms (L)

2 minute Corpse Pose (Savasana)