Fat Vino WOD
September 18, 2017
A pumpkin-spiced workout
September 18, 2017

The one where it’s definitely Monday

  • When: 09/18/2017
  • Q: Pineapple
  • Pax: Charlotte, Juicy Pear, Eclipse, Disco Fries, Roar, Maching Gun, Hot Lips

Happy Monday! I don’t remember falling asleep last night. I usually remember what I was doing when I lay down, but last night I don’t. Waking up this morning was rough, probably because I was so tired. So, my swearing was in fine form this morning, so I apologize (again) for my mouth.

We started with some hip circles, figure eight’s, swinging gates, and two quick laps around the shelter. The we got to The Thang:

Three sets (for the first 6 exercise, I’ve included a graphic below)
Sumo taps x10/side
Sumo heel ups x12/side (finish one side at a time)
Sumo squat kicks x10/side
Sumo pulse x15
Sumo squats x15
Goddess 30 seconds

Single leg deadlifts x15/side
Glute raises x15 (Superman or bridges could be substituted for this exercise. Some found it hurt their lower back)
Dumbbell step ups x15/side
Donkey kicks x15/side
Pistol squats x15/side

We only had time for a quick stretch so make sure you stretch well today!

COT (again, apologize for language): Wake up every morning and tell yourself you’re a badass bitch from hell and that no one can fuck with you. And then dont let anybody fuck with you.

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