Friday
No 9a WOD this upcoming EASTER Sunday.
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter kicks
:10 Rest
:20 Blackburns L-R
2 sets:
1:00 row Cals
:30 of air squats
:30 of banded good mornings
Warm-up
Warm-up
SUMO DEADLIFT HIGH PULL REVIEW
2-3 Sumo deadlift high pull BB
2-3 Sumo deadlift high pull WOD weight
2-3 Cycling reps
2-3 Sumo deadlift high pull BB
2-3 Sumo deadlift high pull WOD weight
2-3 Cycling reps
WOD PREP
5 Box jumps
5 Push presses
5 Wall-ball shots
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
BEGINNER
3 rounds for max reps of:
1:00 wall-ball shots (10/14 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (20 in)
1:00 push presses (35/45 lb)
1:00 rowing calories
Rest 1:00
INTENDED STIMULUS
Athletes should be able to complete a total of 200+ reps. Advanced athletes may be closer to 300.
Athletes should be able to perform 10+ reps at each movement before resting.
The weights for the push press and sumo deadlift high pulls should be considered light.