WOD – Tue, May 9
Warm-up
WOD PRIMER
5 Pull ups
5 Push ups
5 Situps
5 Squats
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
100 pullups
100 pushups
100 situps
100 air squats
INTERMEDIATE
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats
BEGINNER
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
INTENDED STIMULUS
- 16:00-24:00.
- No more than 6:00 each on pull-ups and push-ups and no more than 4:00 each on sit-ups and air squats.
- Athletes who have not been doing a high volume of pull-ups and/or push-ups consistently should reduce the reps.
- While most athletes will choose to break the reps up into small sets early on, encourage athletes who do not have the ability to perform 20+ push-ups and pull-ups consecutively when fresh to reduce the reps.
Cool Down
4-6 minute Flush bike row walk
3 sets:
:45 child’s pose
:45 frog stretch
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (see video, down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump
200m RunMODERATE
2 rounds for quality
5 Scap pull-ups
10 Plank shoulder taps (R/L) to Down Dog
10 BP 10/15 air squat
200m RunFAST/STRIDE