Warm-up
Google Flower by Moby and get the family moving. When they say "down" squat. When they say "up" stand. Modify by sitting down in a chair and standing up.
WOD
Deck O' Cards
Can be done many ways. Decide to pull cards for 10-20 minutes. Complete half the deck, or go for it and do the whole deck.
Clubs-Mountain climbers (Left+Right=1)
Hearts-Lunge (Left+Right=1)
Spades-Chair dip
Diamonds-V-ups
You complete as many reps as the card is worth. Jack, Queen, King 12 reps. Joker come up with something-run around the house, walk on your hands, hold the splits, somersaults, try to do a back bend...
Scaling Options-Dips the further your feet are away from your butt the more challenging it is. You can also add a weight to your lap (a pan, book, kid, frozen turkey you forgot to defrost). V-ups if you cannot touch your toes aim for your knees.
No comments:
Post a Comment