March 23, 2016

 

a) WARM UP:

  • Leg swings – front/back & side/side – 10 per leg
  • 45 secs banded lat distraction per arm
  • 10 jumping jacks
  • 10 burpees
  • 45 secs calf stretch per leg

Then,

  • Death by 10 metre sprints

Start at 3, stop after 10 mins (min 1 – 3 lengths, min 2 – 4 lengths, min 3 – 5 lengths…..)

b) STRENGTH/SKILL:

  • 4 x 8-10 non-alternating weighted Step Ups (dps, kbs, or bar on back).
    • Rest 1 min, then switch 
  • 3 x 4 Ring Dips. Pause for 2 sec in the bottom, add weight if possible.
    • Rest 1 min, then switch
c) Partner WOD:

4 rounds for time:

  • 10 Wall-ball (20/14) – 10′ Target
  • 10 KB Swings (53/35)
  • 10 Sit-ups
  • 10 Jumping Lunges
  • 10 Pull-ups
  • 10 Ring Dips
  • 10 Air Squats

Partner 1 begins with the first exercise, completes the 10 reps then switch to Partner 2 for the next exercise.  Keep going back and forth until you go through it 4x and have each completed all the exercises

Example Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, jumping lunges, ring dips. Round 2 would then switch with partner 2 starting with the wall ball etc…

d) ACCESSORY WORK:

5x:

  • 15 Back ext
  • 1 min plank
  • 10 barbell Hip thrusts (moderate weight)

e) RECOMMENDED MOBILITY:

  • Roll lats and T Spine
  • Roll calves
  • Pigeon stretch – 1 min per leg
  • Wall splits stretch – 5 mins

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