Wednesday, 5 October, 2016
WARM UP – MOBILITY
Quick dynamic warm-up: (inclue some hollow/v-ups and single leg good mornings)
—
Review movements in WOD A+B
WOD A
Every 90s x 6 rounds (3 sets of each alternating):
A1: 15-25 GHD GHD Sit-ups
A2: 8/leg x Single leg Romanian deadlifts (@3,1,1,1)
—
GHD sit-up: limit ROM and reps for less experienced athletes.
SLRDL – weight opposite hand w/ DB or KB
WOD B
Every 90s x 6 rounds (3 sets of each alternating):
B1: 100ft Sled push (moderate-heavy but unbroken each 50ft length)
B2: 8/arm x Single arm bent over rows (@3,0,X,1)
—
Start half the class on A and half on B and then switch, rest 2-3 min between A/B to set up.
WOD C
0-100 REAL QUICK
Complete for time with a partner.
100 burpees with a lateral jump over your partner holding an elbow plank.
—
Each “resting” partner must be in an elbow plank the whole time the other partner is completing burpee reps. Switch working athlete as needed but you must do 50 burpees each.
