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Thursday, April 13, 2017

12
Apr

Thursday, April 13, 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:
With a Partner Complete 6 Sets (3 Each) For Time:

  • 500m Row
  • 400m Run

Partner Complete entire round and then switch.

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:
With a Partner Complete 6 Sets (3 Each) For Time:

  • 500m Row
  • 400m Run

Partner Complete entire round and then switch.

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
2 rounds not for time

10 ring tuck pull to invert
20 static support swings
20 box handstand weight shifts
30s false grip tuck hang bar
30s wall backbend
5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

Intent
Low volume foundations

Additional:
  • 10 Minutes Mobility

 

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