WOD – Thu, Jan 26
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
WALL BALL BURPEE REVIEW
3 sets x 10 wall-ball shots
3 slow, step-by-step burpees to plate on your call.
5 burpees to plate on their own
WOD PRIMER
1 fast set:
5 wall-ball shots
3 burpees to plate
230126 WOD (Time)
RX
For time:
150 wall-ball shots (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
INTERMEDIATE
For time:
150 wall-ball shots (10/14 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
BEGINNER
For time:
100 wall-ball shots (6/10 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.
<h3>INTENDED STIMULUS</h3><ul><li>10:00-15:00.</li><li>A fun spin on the Benchmark Karen with the addition of burpees to a plate.</li><li>Athletes should aim for larger sets on the wall-ball shots, aiming for 15 reps at a time.</li><li>Move through the burpees fast!</li></ul>
FINNISHER (Checkmark)
Accumulate:
2:00 plank hold
2:00 handstand hold
Cool Down
3 sets:
:30 Samson lunges/leg
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
:30 medicine ball push presses
:30 single-unders
2 sets:
:30 air squats to a medicine ball
:30 single-unders or double-unders
1 set:
:30 medicine ball thrusters
:30 double-unders or double-under attempts