Warm Up: Run 400 m
Pigeon hold Toe Touches Runner's Stretch Run 400 m WOD: As many rounds as possible in 10 mins of: 1. 175/125# Deadlift - 10 reps Over Bar Burpee - 6 reps Run 200 m Scale: Deadlift - 125/75 Rest 5 mins 2. As many rounds as possible in 10 mins of: 53/35# Russian Kettlebell Swing, 10 reps Burpee - 6 reps Row - 250 m Scale: 24/35 Russian Kettlebell swing Mobility: 15 reps - Cat/Camel stretch Roll hamstrings
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Warm up:
800 m run - working on skill from last week 10 Toe Touches 30 second pigeon hold each leg Skill: Front to Wall Drill - 4 x 30 seconds + 50 m sprint off wall WOD: 10 rounds for time - 3 Power Cleans @ 60% of 1RM 6 Shoulder to Overhead 9 Frogger Over Bar 12 Push Ups Mobility: Posterior Chain stretching Roll lats Roll thoracic Warm Up:
2 Rounds: 400 m run 10 Toe Touches 30 Sec Pigeon Hold each leg Skill: 5 min DU practice WOD: EMOM - Even: 50 m shuttle sprint Odd: 10 DB Thrusters - every round increases by 2 **EMOM is finished when you can not complete all thrusters in 1 minute** **20 minute time cap** Post WOD: Mobility! Must stretch hams and quads before leaving! Some ankle rotation and stretching would be good also. :-) Warm Up
Warm up run - 800 m - will work on individual form/technique After run: 2 rounds: 10 air squats, 10 toe touches. Metcon (Time) 10 minute AMRAP 10 Med Ball cleans (25/20) 25 DU's (scale 75 singles) 35 Abmat sit-ups Then: Buy-out - 800 m run - working on speed, practicing tech from initial 800 m Skill
Wall Sprint Practice 30 seconds on + 25 m sprint practice Shuttle Sprints 6 x 50 m practicing form we worked on during wall sprints MetCon (Time) *Partner WOD 6 Rounds P1 - Runs 200m P2 - 10 Push Ups, 10 KB High Pulls (35/26), Max Burpees *A round is finished with both partners have completed the run *Score = time + total burpees |
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November 2017
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