WOD #120 "Put Your Back in to it"

Our mindsets are one of the biggest contributing factors to overall success. Understanding the reasons behind why we do certain things, for example exercise, allows us to  you commit more whole-heartedly to our goals and mission.

Stephen Covey puts it well in the quote below, "Most of us think we don't have time to exercise. What a distorted view. We don't have time not to!" It's all about priorities and deciding what is most important to you, then understanding why.  

Warm Up

Jog or Row 400m
​10 Hollow Rocks
10 Baby Cobras
10 Scapula Push Ups
20 Shoulder Taps 

Mobility

Runner's Dynamic Warm Up

• 6 Traveling Quad Stretch
• 6 Knee Hugs to Traction Lunge
• 10 Frankensteins
• 10 Cross Over Frankensteins
• ​10 Lateral Lunges

Upper-Body Series

• ​10 Pass Overs
• 10 Torso Circles (5 each way)
• 10 Rows

Workout

After you finish your first run or row, complete 20 pull ups, 20 split lunges, 18 pull ups, 18 split lunges, and so until you finish 2 of each. Then complete the workout with one more run or row. 

Run 800m (or) Row 1,000m

20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Pull Ups
Split Lunges

Run 800m (or) Row 1,000m

Modifications:

1. Shorten the row or run by cutting the distance in half.
2. Pull up modifications = banded pull ups, jumping pull ups
3. Split lunge modifications = reverse lunges

Recommended Stretches

Yoga Series

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