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Thursday, February 16, 2017

16
Feb

Thursday, February 16, 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:
 

For Time:

  • 800m Row
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
  • 800m Run
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
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:
For Time:

  • 800m Row
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
  • 800m Run
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
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
Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

  • 10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend
  • 20 jump to hollow-> glade-> arch-> pull to shins
  • 30 Ring muscle ups
  • 40 Lunge to handstand
  • 50 CTB kipping pull ups
  • 60 ring support swings
  • 70 candlestick roll up with med ball (20/14)
  • 80 meters straddle press walk
  • 90 ring swings
  • 100 Hand over hand grip changes (front to back then back to front =1)
Additional:
  • 10 Minutes Mobility

 

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