WOD – Thu, Mar 2
Warm-up
SPECIFIC WARMUP
WALL-BALL SHOT
5 medicine-ball squats
:20 engaged hang from bar
5 wall-ball squats
5 scap retracts
5 high wall-ball shots
3-5 strict pullups
10high wall-ball shots
WOD PREP
2 sets:
10 wall-ball shots (10/11 ft)
3 strict pull-ups
– No rest between sets.
030223 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups
INTERMEDIATE
AMRAP 10:
20 wall-ball shots (10/14 lb)(10/11 ft)
5 strict pull-ups
BEGINNER
AMRAP 10:
12 wall-ball shots (6/10 lb)(10/11 ft)
6 ring rows
<h3>INTENDED STIMULUS</h3><ul><li>3-5 rounds.</li><li>1:00-1:30 for each movement.</li><li>Higher wall-ball shot target.</li><li>Wall-ball shots in 1-3. sets.</li><li>Sets of 2+ on the pull-ups.</li></ul>
SKILL WORK (Checkmark)
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10
Cool Down
2-3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
CF Warmup
3 rounds x 10 reps or :30 of:
Samson stretch
Overhead squats
Sit-ups
Hip extensions/good mornings
Pull-ups
Dips