Wednesday’s WOD is a descending ladder (10, 8, 6, 4, 2) for sets 1, 2 and 3. Rest as needed between rounds but for no more than 1 minute.
Set 1 – Legs
A. Squat (add some weight and do a goblet squat)
B. Lateral Lunges or Cossack Squats (each side)
C. Step-ups with High Knee (each side)
Set 2 – Upper Body
A. Inverted Row or Pull Ups (trees are great!)
B. Hand release push-ups – at the bottom of your rep lift you hands from the ground, resting on your chest and elbows, for 1 second before pressing yourself back off the floor
Set 3 – Conditioning
A. Rolling Split Squat – Deck squat variation where a split squat jump is performed instead of a squat
B. Jack Squats
Set 4 – Core – Perform 3 rounds before returning to set 1 and continuing down the ladder
A. Bicycle 30 sec
B. Hollow-body rocks 30 sec
To further develop a healthy relationship with food, you need to be able to recognize when you’re full. Listen to your inner cues or signals telling you that you are no longer hungry to stop when you are comfortably full. Pause mid-meal or snack to assess how the food tastes and your current level of fullness. Learn to also discover the satisfaction factor- it’s often overlooked that there should be pleasure and satisfaction when we eat. Being satisfied helps us to essentially eat less, and being satisfied starts by eating what you really want as it will help you to be content with your meal and know when you’ve had enough.
Keep up the #NuFITStrong work at home. If you haven’t given our virtual fitness classes a try yet, get signed up! We’d love to have you work out with us and to continue to be a part of your healthy lifestyle during this difficult time.
