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“Movement Monday WOD 5”

Wodstar Movement Monday WOD

759 31
  • AMRAP in 15 minutes
  • 1 minute Max Plank Walk-Ups
  • 1 minute Max Side Plank Windmills
  • 1 minute Max Slide Plank Rotations
  • Repeat 5x

On a 15-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements every minute. Repeat the sequence 5 times.

Score is the total number of repetitions completed before the 15-minute clock stops.

Movement Standards

Plank Walk-Up: From the Plank Hold position with elbows and arms fully extended, move to the Elbow Plank position one hand at a time wherein the right arm is parallel to the ground, then the left arm parallel to the ground. From the Elbow Plank position, move back to the starting Plank Hold position. This counts as one rep.

Side Plank Windmill: From the Elbow Plank Hold position, move your right hand overhead and sweep it down to your waist as if drawing a half-circle. Go back to the starting position and do it with the left hand. This counts as one rep.

Side Plank Rotation: From a Plank Hold position, place your right hand behind your head and keep your left hand planted on the ground. Point your elbow to the ground then up to the sky while keeping your hand below your head. This counts as one rep. Switch hands when necessary.


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Background: “Movement Monday WOD 5” is from a collection of WODs designed by Wodstar @wodstar to be done with minimal equipment.

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