Julie and Christian working through Wednesdays 7:00am Zoom WOD!
__
HOME WOD
“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees 🙂
“Dizzybat” (No Equipment Version)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees 🙂
STIMULUS
*Using a single dumbbell in this longer AMRAP workout
*Dumbbell will be held with both hands across the chest for these reverse lunges
*Pick a weight that you can complete the 30 alternating lunges in one unbroken set
*Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
*1-3 sets will likely be the sweet spot
1 Set: 60
2 Sets: 30-30 OR 40-20
3 Sets: 20-20-20 OR 30-20-10
*Using an Odd Object in this longer AMRAP workout
*For line hops, let’s choose a line or set down a piece of tape to jump from side to side
*Odd-Object will be held with both hands across the chest for these reverse lunges
*Pick a weight that you can complete the 30 alternating lunges in one unbroken set
MOVEMENT VIDEOS
Reverse BurpeesVideo
Odd-Object Reverse LungesVideo
WARM-UP
Warmup Set 1
20 Double Unders or 20Â Line Hops
10 Alt. Reverse Lunges
5 Reverse Burpees
Performed With Lighter Weight
Warmup Set 2
10 Double Unders or 10 Line Hops
10 Alt. Reverse Lunges
3 Reverse Burpees
Performed With Workout Weight
__
DAILY MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.