We finally made it to Friday, Community Fitness Club! We will end the week with a “Fight Gone Bad” style workout containing mountain climbers, flutter kicks, bear crawl, reverse snow angels, and Superman holds. In today’s WOD, you will perform one minute of mountain climbers, then move directly into one minute of flutter kicks, then one minute of bear crawl, then one minute of reverse snow angels, then one minute of Superman hold, then one minute of rest. You will then repeat this sequence two more times.
To time today’s workout using the SmartWOD timer app:
Select “EMOM”.
Choose “Every 1 for 17.”
Press “START TIMER”.
This WOD scales automatically, so there’s no scaled version. A beginner will naturally perform fewer reps than an advanced athlete, but otherwise everyone will be doing the same workout. Simply take breaks as necessary, do your best, and have fun!
Everyone perform the following WOD:
Everyone:
3 rounds in 17 minutes:
1 minute mountain climbers
1 minute flutter kicks
1 minute bear crawl
1 minute reverse snow angels
1 minute Superman hold
1 minute rest
Your score is the total number of repetitions you complete during today’s workout. Count each foot of bear crawl and each second of Superman hold as one rep. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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