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Thursday, April 20, 2017

19
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Thursday, April 20, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:
WOD:
3 Rds For Reps:

  • 1 Minute Row For Calories
  • 1 Minute Slam Ball
  • 1 Minute Double Unders
  • 1 Minute Burpee
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:
WOD:
 

3 Rds For Reps:

  • 1 Minute Row For Calories
  • 1 Minute Slam Ball
  • 1 Minute Double Unders
  • 1 Minute Burpee
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:
WOD
3 rounds not for time

  • Handstand walk 40 feet OR 80 Handstand weight shifts facing wall
  • 10 ring straddle up
    * scale by pulling as high as possible and lowering slowly or using spotter
  • 25 hollow rocks
  • 5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps

    Intent
    Low volume foundations
Additional:
  • 10 Minutes Mobility