WOD
“Midline Monday”
5 Rounds for time:
25 Weighted sit ups
:50 Plank hold off forearms (accumulated)
100 meter Heavy, odd object carry
– Use any odd object available: Sandbag, stone, dumbbells, kettlebells, yolk, or a barbell and carry them in either a farmer’s carry, front rack carry, or Zercher carry
**STIMULUS**
Duration: Medium (12-17 Minutes)
Volume: Moderate (180 Reps)
Load: (Light and Bodyweight)
*White Board Chat:*
Today is all about making our abs and back (our midline), stronger. Our weighted sit ups can be performed using any object you have (dumbbell/medicine ball/plate, etc). However, the load should be light relative to your ability and still allow you to perform at least 15 reps consistently unbroken through the workout. They should be taking us under 1 minute to perform and you can do anything you want with your feet – shooter’s choice! Our plank hold should be something that we could hold for :50 unbroken if asked, but if we need to break it, we should be breaking only twice at the most with a quick (sub :10) rest. Our heavy object carry can be anything that we listed or something else that you have an can carry utilizing any of the three carries listed as well. It should be something that we could go for at least 50 meters without stopping, consistently, and take us under 1 minute at the longer end to complete. Get creative and have fun with this one!
*Modifications*
ALL BODYWEIGHT OPTION
5 Rounds for time:
25 Strict sit ups (https://www.youtube.com/watch?v=Q4PWShpswSc)
:50 Plank hold off forearms (accumulated)
100 meter walking lunge
1. Weighted sit ups
– If performing 15 unbroken with the weight that we currently have is something we are building capacity to, perform 15 reps total
– If we are working on performing 25 unweighted sit ups unbroken, perform 15 unweighted
– If we have an injury or limitation that prevents us from abdominal flexion, perform 25 good mornings either holding a plate/dumbbell/kettlebell/bar over your shoulders/banded, or unloaded
2. Plank hold off forearms
– If we have an injury or limitation that prevents us from using one of our arms, perform a hollow hold
3. Heavy odd object carry
– If the loading we currently have available prevents us from consistently carrying it for 50 meters and resting only momentarily before returning, accumulate 50 meters total
– If we have an injury or limitation that prevents us from loading up today, perform walking lunges