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