Todays WOD

05/27/19: Monday

Warmup

2 rounds - 8 min cap Run 200m 10 Jumping Jacks 10 Jump Squats 10 Push Press with an unloaded bar

Mobility

1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min Goblet Squat hold with light KB - keep chest up, knees up with toes forward 2-4 min of Quad "Pin and Stretch"

Skill

Review of the movements in the metcon

Archived WODs

05.12.19

Warmup 2 rounds – 8 min cap Run 200m 10 Jumping Jacks 10 Jump Squats 10 Push Press with an unloaded bar Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min Goblet Squat hold with light KB – keep chest up, knees up with toes […]

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05.11.19

Compare to Thursday 9/28/17 Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap-up Mobility Joint Mobility/Group Stretch x 6 Min Skill Review the Pistol Squat. Attempt each of the following movements in a “ready-go” fashion as a class for 5-8 reps of each. Bench/Box Seated […]

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05.10.19

Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push-up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 15 Banded Good Mornings 3 Position Lower Body Band Stretch 20 Cat/Cows Lacrosse Ball or […]

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05.08.19

Warmup Mini Tabata – 20 sec work/10 sec rest X 4 rounds (all 4 rounds at the movement before rotating to the next) – if class is large, start on different movements to share equipment Assault Bike – arms only Shuttle Run Wall Slides Ring Row Mobility Coach’s choice X 6 min Skill Review the […]

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05.07.19

Warmup EMOM X 6 4 Lunging PVC Pass Through/side 4 Ball Slams Karaoke down/back Mobility Ankle Prying (Use a DB or KB) – 45 sec/side “Best” Hip Flexor Stretch – 45 sec/side Mobility test with Sotts Press – if new to the movement use a PVC pipe, otherwise use an unloaded barbell Complete 10 reps […]

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