WOD #155 "We Could All Use A Little Change"

Time to empty out your piggy bank for today's workout and refresh on your history! There are modifications also available, making this a kid friendly workout to have some family fun.

Warm Up

2:00 Jog, Row, or Jump Rope
10 Air Squats
10 (Light) Kettlebell Deadlifts
10 (Light) Kettlebell Swings

Mobility

Squat Therapy

• 10 Assisted Depth Squats
• 10 Bar Squats
• 10 Weight Assisted Squats

Upper-Body Series

• 10 Airmans
• 10 Pass Overs
• 0:30 Dip Down Hold

Workout

The number of reps for each coin is indicative of what year that particular president served in office, which once you have memorized, will help you not have to think about how many of each movement you have.

You can choose to flip the coin if you didn't like what side you looked at first, as there are different movement options for heads and tails. 

Total coins needed

• 5 Quarters
• 5 Dimes
• 10 Nickels
• 5 Pennies

Rules

1. ​Put your coins into some sort of holding device (hat, bag, cup, etc.) and pick one at a time. Complete the movement associated with each coin before moving on to the next coin.
2. Set a 30 minute timer. Your objective is to complete as many​ coins in the 30 minutes as possible. How high can you get your $ amount?
3. Modifications, if needed, are to the right of the exercise behind the //.
4. Post your time to comments! 

25c: George Washington (1st president)

Heads: 1 Pull Up every 0:30 for 2 minutes // 10 Heavy Bent Rows
Tails: 1 Chin Up every 0:30 for 2 minutes // 10 Heavy Bicep Curls

10c: Franklin D. Roosevelt (32nd President)

H: 32 Goblet Squats @ 15lb. // 32 Air Squats
T: 32 Walking Lunges  ​

5c: Thomas Jefferson (3rd President)

H: 3 Pike Push Ups // 3 Modified (knees down) Push Ups
T: 3 Burpees // 3 Modified Burpees (on an inclined surface) ​

1c: Abe Lincoln (16th president)

H: 16 Kettlebell Swings @ 25-35lb. // 16 Glute Bridges
T: 16 Kettlebell Deadlifts @ 40-65lb.  // use a lighter weight

Total Amount Completed: $_____._____ in 30 minutes

Recommended Stretches

Time Saver Stretching

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