Level One - Day Fourteen WOD

Good Morning, Athletes!

It's another beautiful day to be outside - so let's find a set of stairs or a curb for today's workout! These will be two new exercises for you. Give them a shot and let me know how it goes. They are great full body conditioning exercises.

WOD:

• Warm-up, 2 x 10.
• WOD:
• AMRAP, 7 mins
• Monkey Run, 7 reps
• Good Mornings w/Med Ball, 7 reps
• Cool-down: Roller/Stretch/Yoga + 1 liter water

Monkey Run: aka bench walk, Find a set of stairs. From the push up position facing the stairs "walk" using your hands only onto the first stair and then back down. That is one.

Good Morning: Hold the med ball in front of you in the standing neutral squat position. Lock your legs into position, keep you back and abs tight and strong. Bend forward at the hip - not moving your legs or bending your back. Go until you feel a stretch in your hams and the pull back to standing. That is one.

Regarding injuries - today's workout should be okay with Norm's shoulder. However, if you start to feel pain, change the monkey run to a straight planche hold (push-up position on your elbows) for 20 seconds then 7 superman's then 7 good mornings. It's not a perfect one to one substitution but it will work. Let me know if you have to do that.

Okay, gotta go. I biked the 11 miles into work today and am putting a co-worker through a killer WOD this afternoon before biking back. Perhaps you can give me 10 good squats every hour you are at work? Is that too much to ask? (It'll keep you awake at work...by the way the feeling tired after a meal is absolutely normal - try to plan some kind of activity for right afterwards.)

Post thoughts and rounds to comments.

Have fun. DO WORK!

3...2...1...GO!

Coach