PSALM 46:10
November 21, 2017
Switch It Up
November 21, 2017

Wagon Wheel Saturday

  • When: 11/18/2017
  • Q: Riptide
  • Pax: Sky, Gingko, Soleil, H20, Beaker, Marauder, The Rock

Warm Up
Arm circles ten in each direction
Toy Soldiers 10 IC
Cotton Pickers 10 IC
The Thang
Wagon wheel style. Five stations set up in a circle, each station was a different body part with 2 circuits at each. Timer set for 4 minutes start with circuit one of first station do AMRAPS, at the end of the time return to center. Timer on “rest” for 1 minute, 5 burpees in the center and make your way to the next station. At the end of the minute, timer resets to 4 minutes and complete circuit 1 of the next station. Continue around the circle twice. Exercise below.

ABS
circuit 1
30 LBC
20 Shoulder Taps
40 Bicycle Crunches
Circuit 2
30 Russian twists
30 mountain climbers
30 knee up crunches

BUNS
circuit 1
30 donkey kicks (15 each side)
25 gluten bridges
30 fire hydrants (15 each side)
Circuit 2
30 squats with side kick (15 each side)
30 single leg bridges (15 each side)
Plank with leg raise (15 each side)

ARMS
Circuit 1
15 bicep curls
15 tricep extentions
15 front raises

Circuit 2
15 bent over wide rows
10 tricep extentions
15 lateral raises

SHOULDERS AND BACK
Circuit 1
15 push-ups
15 bent over rows
15 shoulder press

Circuit 2
15 Carolina dry docks
15 pullovers
15 back extentions

LEGS
Circuit 1
20 basic squats
30 alternating lunges
30 skaters

Circuit 2
15 monkey jumpers
30 laying side leg lifts with a pulse at the top (15 each side)
20 sumo squats

Ended with circle of names and prayer.

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