WOD WOD, January 31, 2025

1:00 Row or Bike

1:00 lateral shuffle (25ft. out and back)

1:00 4 Step back lunge + 5 air squat + 5 push up

2 rounds

________

3 Burpee

4 Alternating hang snatch (light weight)

5 Wallball (light)

6 Sit Up

2 rounds

___________

3 Vertical jump (high as possible)

3 Tuck jump (knees up into chest)

3 Broad jump (practice)

In 10:00, find max broad jump!

Using a tape measure, have athletes stand beside the tape measure and make 3-4 attempts at the furthest jump possible. They must stick the landing and the closest body part to hit the ground near the jumping point is what gets the mark.

RXConditioning:

EMOM x 20 minutes (4 rounds through)

1. 12 Burpee Box Jump Over (24/20’)
2. 20 Wallballs (20/14lb.) (10/9ft.)
3. 20 Alternating Hang DB Snatch(50/35lb.)
4. 20 GHD or 25 Abmat Sit Up
5. Rest

Intermediate:

EMOM x 20 minutes (4 rounds through)

1. 10 Burpee Box Jump Over (24/20’)
2. 16 Wallballs (14/10lb.) (10/9ft.)
3. 16 Alternating Hang DB Snatch(35/20lb.)
4. 12 Partial GHD or 15 Abmat Sit Up
5. Rest

Baseline:

EMOM x 20 minutes (4 rounds through)

1. 6 Burpee Box step up (20’)
2. 12 Wallballs (10/6lb.) (9ft.)
3. 12 Alternating Hang DB Snatch(20/15lb.)
4. :20 GHD Parallel hold or 10 Abmat Sit Up
5. Rest

3x :30 max reps banded tricep extension

+

3x :30 max reps banded bent row (standing on band)

Rest as needed between supersets