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CSW Work out of the day 1 (18/03/2020)
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WOD's Christelijke scholengemeenschap Walcheren. Hier workouts 1, 2 en 3 voor leerlingen en personeel van de CSW.
WOD 1:
Two sets of:
60 sec inchworms
60 sec of bodyweight squat jumps
60 sec plank hold from elbows
60 sec of bodyweight alternating reverse lunges
30 sec wall sit hold
30 sec of shoulder taps from push up plank position
WOD 2:
Every minute on the minute for 15 min. (5 sets) of:
Min 1: 10-15 dynamic push ups
Min 2: 30 sec of max reps down up (burpee with no push up)
Min 3: 30-45 sec front leaning rest (tank hold from top of push-up position)
WOD 3:
For max reps:
30 sec push-ups
30 sec superman hold
30 sec hollow hold
Rest 60 sec and complete for a total of 4 sets.
WOD 1:
Two sets of:
60 sec inchworms
60 sec of bodyweight squat jumps
60 sec plank hold from elbows
60 sec of bodyweight alternating reverse lunges
30 sec wall sit hold
30 sec of shoulder taps from push up plank position
WOD 2:
Every minute on the minute for 15 min. (5 sets) of:
Min 1: 10-15 dynamic push ups
Min 2: 30 sec of max reps down up (burpee with no push up)
Min 3: 30-45 sec front leaning rest (tank hold from top of push-up position)
WOD 3:
For max reps:
30 sec push-ups
30 sec superman hold
30 sec hollow hold
Rest 60 sec and complete for a total of 4 sets.
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