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Thursday, November 3, 2016

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Thursday, November 3, 2016

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:

  • 50 Wall Ball
  • 25 Power Man Makers 45/30
  • 50 Wall Ball
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:

  • 50 Wall Ball
  • 25 Power Man Makers 45/30
  • 50 Wall Ball
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
8 Rounds or 30 Minutes Whatever comes first, focus on form not fatigue:

  • 10 Bar arch hollows
  • 10 Ring Swings (low to medium amplitude, save your shoulders)
  • 10 yard handstand walk
  • 10 Ring Support Swings
  • 10 Bar tap Swings
  • 10 Bottom of Dip Swings

Rest 5 Minutes:

  • Accumulate 5 minutes wall handstand hold
  • Accumulate 5 minutes hollow hold on floor
Additional:
  • 10 Minutes Mobility

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