WOD – Tue, Jan 24
Starting in February the Monday 615pm WOD will now be an Olympic Lifting Class. Striking is being cancelled and replaced with a 615p WOD on Thursday's.
Warm-up
SPECIFIC WARMUP
1 set:
20 walking lunges
:30 Assault bike
1 set:
20 jumping lunges
:30 Assault bike
1 set:
20 box step-ups (workout height)
:30 Assault bike
230124 WOD (4 Rounds for reps)
PARTNER UP
RX
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
<h3>INTENDED STIMULUS</h3><ul><li>Simple structure workout with high power output.</li><li>Expect lower body muscle fatigue.</li><li>Perform 30-40 reps between both movements per round..</li></ul>
FINNISHER (Checkmark)
3 sets:
25 weighted GHD hip extensions
Or
25 BB weighted good mornings
Cool Down
2 sets:
1:00 saddle stretch
1:00 seated pike stretch
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
1 set:
100-m jog
10 alternating Samson stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating Spiderman stretches
1 set:
100-m jog
20 double knee tucks in a plank
10 skips for height
10 skips for distance
20 mountain climbers
1 set:
100-m jog
10 up-downs
10 broad jumps
100-m jog backward
10 broad jumps
10 up-downs
100-m jog