200m Run
Lunge turf down and back
Burpee Broad Jump turf down and back
20 Squat Jumps
then
PVC shoulders
Review movements and warm up to wod weight
2 Rounds
600m Ski
40 DB Squats 50/35
20 Alt DB Snatch 50/35
1 DB for the squats
Due to the weather the 5am class for 11/15/2018 is cancelled.
Partnerin up on a rower:
:30 slow row
:30 jumping jacks
:30 medium row
:30 active spidermans
:30 slightly faster row
:30 active samson
Then
Quad Stretch
Knee to Chest
Soldier Kicks
Figure 4
Side Lunge
Walkouts
Straight Leg Bear Crawl
Skip for Height
High Knees
Butt Kickers
Mobility:
Downward dog foot pedal – 1 min
Pigeon Pose – 1 min ea/side
Review movements, standards and scaling
Teams of 2
3 Rounds
50/40 Calorie Row
12 Burpees
24 Box Jump Overs (24/20)
Then
3 rounds
50/40 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)
Scaling:
Double Unders –
Attempts
1:1 singles
If not rowing today, complete one of the following:
800 Meter Run
50/40 Cal Assault Bike
100m run
Bear crawl from front door to turf
Samson lunge to end of turf
Spiderman to half distance of platform
Grab PVC pipe
Shoulder stretch PVC
review Thruster with PVC
review movemnts standards and scaling options
10/ 8 cal sprint on bike before beginning workout
30-20-10
Thruster 75/55
Burpee over bar
25 situps between rounds
Alternating with a partner if needed:
:45 Slow Bike
:45 Active Spidermans
:30 Medium Bike
:30 Push-up to Down Dog
:15 Fast Bike
:15 Air Squats
Mobility:
Pigeon Pose – 1 min ea/side
Banded Shoulder Distraction – 1 min ea/side
Review movements, standards and scaling
4 min AMRAP
15-12-9
Wallballs (20/14)
Ring-Rows
Max Calorie Bike in Time Remaining
Rest 4 minutes
4 min AMRAP
12-9-6
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining
rest 4 minutes
4 min AMRAP
9-6-3
Wallballs (20/14)
Bar MU
Max Calorie Bike in Time Remaining
Run two heats today if necessary, starting second group at the four minute mark.
Movement Options:
Pull-ups –
Jumping Pull-ups
Banded Pull-u
Bar MU:
Banded Bar MU
Training Bar
100 Series
GHD Machine
25 GHD Sit-ups
25 GHD Hip Extensions
25 GHD Sit-ups
25 GHD Hip Extensions
Scaling:
25 weighted Sit-ups
25 Good mornings w/ Barbell
25 weighted Sit-ups
25 Good mornings w/ Barbell
Scaling up:
add weight to ghd sit-ups and hip extensions