Skill 10min Squat rest Hold the bottom of air squat position (staying active/ and good position) for 10 min. Stretch ankles and hips before attempting. Must be stay below parallel. Test ends when u stand up. WOD 4 RFT 24 DB Snatches / or 24 KB snatches 15 Strict push-ups 400m run
WOD 7RFT 10 Hollow body rocks 20 Russian ab twist 10 KB/DB rows 5 Burpees Cashout– 3 x20 Kb/ dB bicep curls
WOD 7RFT 10 Hollow body rocks 20 Russian ab twist 10 KB/DB rows 5 Burpees Cashout– 3 x20 Kb/ dB bicep curls
WOD 7RFT 10 Hollow body rocks 20 Russian ab twist 10 KB/DB rows 5 Burpees Cashout– 3 x20 Kb/ dB bicep curls
WOD 7RFT 10 Hollow body rocks 20 Russian ab twist 10 KB/DB rows 5 Burpees Cashout– 3 x20 Kb/ dB bicep curls
Strength Unilateral front rack squat (DB/KB/load) 10-10-10-10 * down slow, up fast (3 sec down/ up fast) WOD 12min AMRAP 20 Russian KBS 16 KB/DB push presses 12 Skater Dudes Cashout– Hamstring stretches
Strength Unilateral front rack squat (DB/KB/load) 10-10-10-10 * down slow, up fast (3 sec down/ up fast) WOD 12min AMRAP 20 Russian KBS 16 KB/DB push presses 12 Skater Dudes Cashout– Hamstring stretches
Skill Ankle mobility Watch FB video… WOD Open WOD 12.1 7min AMRAP Burpees to 6inch target. Movement standards explain in FB video.
Skill Range of Motion Internal and external rotation of shoulder 3×10 side external rotation WOD FOR Time 10 HSPU’s 50 side lateral jumps 10 HSPUS 50 front to back jumps 10 HSPUS 50 Ali shuffle jumps 10 HSPU’s 50 Single leg lateral jumps 10 HSPU’s 50 Single leg (other leg) lateral jumps
Skill Range of Motion Internal and external rotation of shoulder 3×10 side external rotation WOD FOR Time 10 HSPU’s 50 side lateral jumps 10 HSPUS 50 front to back jumps 10 HSPUS 50 Ali shuffle jumps 10 HSPU’s 50 Single leg lateral jumps 10 HSPU’s 50 Single leg (other leg) lateral jumps