Wednesday 160810

 

Josh Allen

Josh Allen

 

Dynamic Warm-Up – Mobility
Prepare to for..

A.
Skill-Strength: CF Football Resisted Pullups
1x partner resisted pullup + strict pullup
1x partner resisted mix grip pullup + Mixed grip strict pullup
1x partner resisted mix grip pullup alternate hands + Mixed grip strict pullup alternate hands
1x partner resisted chinup+ strict chinup
Scale as needed for progression

B.
WOD:
 “Banshee” 
10-8-6-4-2 of:
Burpee
Reverse wall walk + Pushup
Jumping Lunges (10 both side,8 both side …..
 )

15 min cutoff

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.

Leave a Reply