WOD#127 "Win the Day"

This workout is geared for athletes, which isn't restricted to the ones who compete on the court or field. We can all be athletes in our own way.

In fact, when we make exercise and a healthy diet habitual, the byproduct naturally results in becoming an athlete of life. You win. You get to feel great, have more energy, better mood, less stress, less doctors visits, less reliance on prescription meds, and so on and so forth. So stop waiting, win today, and every day after!

Warm Up

Find this warm up in the Family section.
Runner's Dynamic Warm Up

Mobility

Find the following mobility sequences in the Mobility section under the WOD tab.
Squat Therapy

• Assisted Depth Squats,10x
• Bar Squats, 10x
• Wall Squats, 10x
• Overhead Squats, 10x

Upper-body Series
Scapular Mobilization and the PVC Tricep Stretch are found in the Members access (Family) area under the Membership tab.

• Airmans, 10x
• Scapular Mobilization, 10x
• Pass Overs, 10x
• Rows, 5x each side
• Circles, 5x each side
• PVC Tricep Stretch, 0:20 each side

Workout of the Day

Part I: 4 Rounds
600m Run
0:45 Recovery Jog

Part II: 2 Rounds ​​
4 Thrusters
8 Dips
12 Back Squats
16 Push Press
20 Animal Push Ups
24 Low Box Jumps

Trainer Notes

• Complete the following sequence as quickly as possible, twice through. Make sure you have your Thruster, Squat, and Push Press bars set up.
• You may be able to use the same weight for Thrusters and Squats, but will likely need a separate weight for Push Press.
• Make sure to practice all these movements before starting the timer. All exercises, aside from the Push Press and Animal Push Ups, can be found in the Exercise Library or Speed & Agility section.

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Modifications

Part I: 4 Rounds
300m Run
Recovery the duration it took you to run.

Part II: 2 Rounds
4 Banded Dips
8 Dumbbell or Kettlebell Thrusters
12 Goblet Squats
16 Push Press
20 Incline Push Ups
24 Low Box Jumps

Recommended Stretches

Time Saver Stretching

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