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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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