WOD – Thu, Jan 5
Warm-up
WOD PRIMER
1 set:
100-m run
:30 plank hold
– One partner runs while the other planks, then switch.
230105 WOD (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
200-m run
1:00 plank hold
– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
<h3>INTENDED STIMULUS</h3><ul><li>Simple, bodyweight workout before a challenging heavy day tomorrow.</li><li>200-m runs in 1:15 or faster.</li><li>Plank holds in 1-2 sets.</li><li>7+ rounds for all teams.</li><li>1 rounds = both partners finishing a 200-m run and the plank.</li></ul>
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 Samson lunges
:30 PVC overhead squats (pause in the bottom)
:30 ring support hold
:30 ring rows
200-m run
1 set:
10 alternating spiderman stretches
:30 PVC overhead squats (pause in the bottom)
:30 strict ring dips
:30 strict pull-ups
200-m run
1 set:
10 hamstring scoops/leg
:30 PVC overhead squats (pause in the bottom)
:30 strict ring dips
:30 strict chest-to-bar pull-ups
200-m run
PLANK HOLD REVIEW
:20 plank hold – Hips & shoulder level
:20 plank hold – Pull elbows towards toes