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”
HOME WOD
For time, in order
80 Walking Lunges
60 Burpees
80 Sit-ups
60 Mountain climbers
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”
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