Web WOD | June 11, 2020

Pure Strength | #21

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Sturdy chair, bar/pole/stick
Estimated Time to Complete: ~30 minutes

Round 1 | 30 seconds each exercise followed by 10 seconds of rest between exercises
Wall sit bar out
Wall sit bar up
Squats with bicep hold
Squats with front raise hold
Alternating backward stepping lunges, bar on back
Alternating backward stepping lunges, bar on back with rotation
Alternating curtsey lunges with overhead press
Alternating curtsey lunges with chest press
Right leg balance bar out
Right leg balance bar up
Left leg balance bar out
Left leg balance bar up

120 second rest

Round 2 | 45 seconds each exercise followed by 15 seconds of rest between exercises
Wall sit bar out
Wall sit bar up
Squats with bicep hold
Squats with front raise hold
Alternating backward stepping lunges, bar on back
Alternating backward stepping lunges, bar on back with rotation
Alternating curtsey lunges with overhead press
Alternating curtsey lunges with chest press
Right leg balance bar out
Right leg balance bar up
Left leg balance bar out
Left leg balance bar up

120 second rest

Round 3 | 30 seconds each exercise followed by 10 seconds of rest between exercises
Wall sit bar out
Wall sit bar up
Squats with bicep hold
Squats with front raise hold
Alternating backward stepping lunges, bar on back
Alternating backward stepping lunges, bar on back with rotation
Alternating curtsey lunges with overhead press
Alternating curtsey lunges with chest press
Right leg balance bar out
Right leg balance bar up
Left leg balance bar out
Left leg balance bar up

Category: Workout of the Day