Angela.
.
Photo Credit: Steph Moore.

WoD - "Ouchie!"

Complete As Many Rounds As Possible in 20 Minutes

of:

25 / 20 Row Calories

25 Good Mornings (20 / 15 kg)

25 Ab-mat Sit Ups

.

• This one will tax the midline significantly. Look to maintain sound mechanics in the good morning movement. This may seem a "simple" exercise yet many folks can get it wrong but not engaging the correct muscles because they are Hinging.
• Hinging is the term we use to define how we flex, or bend, at the hips only. We want to keep our spine nice & neutral and not allow it move at all. This means no leading with the shoulders, no rounding of the back, no over-arching either. Just keep it plain and simply still. Use your hip joint only to close and open the hips. you should feel your hamstrings tell you when you are far enough down (Oh, and you WILL feel those hammies tomorrow!!).
• Oppose that movement with a good ole fashioned flex in the sit up and you have the perfect partnership of midline training. Why the row? Well thats just good fun hey???
• Hold the standards. Form is priority as always.
• Modify as needed.

.

Post Number of ROUNDS to your Beyond The Whiteboard account.