SUNDAY 10.8.2017 WOD

WARM-UP:

Bike, Jog, Jump Rope or Row 2 Minutes

5 Minute Dynamic Warmup/Movement Flow

Shoulder Mobility

PART I: MOVEMENT PRIMERS

Every 90″ For 9 Minutes, Alternate Between
3 Tempo Push-ups, Led By Coach and
Single Under Variation, Chosen By Coach

3 Minute Rest

Every Minute On The Minute For 4 Minutes, Alternate Between:
1 Around the World
3 Kick to Handstand OR 40″ Wall Climb

Rest 2 Minutes

Every Minute On The Minute For 4 Minutes, Alternate Between:
Partner Assisted Freestanding Handstand Hold
OR
Seated KB Strict Press

PART II: CONDITIONING

FITNESS

Every 4 Minutes for 16 Minutes

Sprint 1 Lap*
21 KBS 53/35
15/9 Push-ups

SPORT

Every 4 Minutes for 16 Minutes

Sprint 1 Lap*
1 Round Kettlebell DT 53/35 or 44/35**
30m Handstand Walk***

*If inclement weather substitute Shuttle Sprints.
**May substitute Dumbbells if you do not yet have coordination with Kettlebells.
***May substitute KB Overhead Support and Carry for Handstand Walk.

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

Burgener Warmup with an empty barbell or very little weight.

PART I: 8 Minutes to Build to a Heavy:

2 RM and 1 RM High Hang Muscle Snatch

PART II: 8 Minutes to Build to a Heavy:

3 RM Behind the Neck Push Press Out of Racks

PART III: Every Minute On The Minute For 6 Minutes

1 Segmented Snatch High Pull +
1 Hang Snatch

PART IV: Every 90″ For 6 Minutes

1 Snatch Lift-off +
1 Snatch Pull +
1 Snatch

*All from floor.

PART V: Every 90″ For 6 Minutes

1 Hang Snatch
1 Snatch

*Drop, Reset and Count to 10 Between Reps

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