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
Partner WOD Partner A) 300 walking loaded lunges Partner B) 300 walking loaded lunges Total times combined… for example. A) – 35min to complete B) – 33min to complete Total score = 68 minutes
Skill Improve scapular mobility Wall glides- 2x 15 Perform shoulder stretches Video posted on FB members page WOD 20 min AMRAP 15 Pushups 15 hollow body to sit ups 12 Crab Kicks 200m run, or run in place for 1 min. Video posted on FB page.
Skill Improve scapular mobility Wall glides- 2x 15 Perform shoulder stretches Video posted on FB members page WOD 20 min AMRAP 15 Pushups 15 hollow body to sit ups 12 Crab Kicks 200m run, or run in place for 1 min. Video posted on FB page.
Skill YMCA Sit and reach test Score= measure. Video posted on members FB group. WOD 20min AMRAP 20 Air Squats 10 Superman T’s 1min Plank 25 jumping jacks
Strength Walking BB Lunges (Front Rack) 10-10-10-10 WOD 15min AMRAP 1 Sled Push 2 Bar MU 1 Rope climb 2 Squat Cleans (205/125) “We will get through this”
Strength Walking BB Lunges (Front Rack) 10-10-10-10 WOD 15min AMRAP 1 Sled Push 2 Bar MU 1 Rope climb 2 Squat Cleans (205/125) “We will get through this” HOME WOD For time, in order 80 Walking Lunges 60 Burpees 80 Sit-ups 60 Mountain climbers
Skill 10 Cals ME on bike 5 sets Score is average of slowest and fastest time WOD 10 Rounds 3 HSPUS 5 Bench (185/95) 15 Russian KBS (62/35) 6 Sprints (20m) Cashout– tricep cable ext + band Home WOD 20min AMRAP 3 Wall walks 8 Pushups 16 Hollow body rocks 200m run
Strength OHS 8-8-8-8-8 WOD 9min AMRAP 3 Squat Snatches (135/95) 30 DU’s Cashout- 3×15 Bicep Curls At Home WOD Perform 4×20 jump Squats Rest 1min between sets/ then perform 1min plank WOD 10min 18 Skater Dudes 15 back Extensions 40 DU’s (60 singles under with inmaginary rope) Cashout- 50 sit-ups
Strength OHS 8-8-8-8-8 WOD 9min AMRAP 3 Squat Snatches (135/95) 30 DU’s Cashout- 3×15 Bicep Curls At Home WOD Perform 4×20 jump Squats Rest 1min between sets/ then perform 1min plank WOD 10min 18 Skater Dudes 15 back Extensions 40 DU’s (60 singles under with inmaginary rope) Cashout- 50 sit-ups