Wednesday
Warm up: Run 400m then 2 rounds 5 split squats with rear foot elevated per leg :30 sec hollow hold :30 plank/inversion hold Mobility Strength/Skill: Pistols EMOM for 10 minutes Level 1: 10 Pefect narrow stance (feet almost touching) squats (can scale to box or band) Level 2: Using box or band, 5 controlled single-leg squats per leg Level 3: 3 negative pistols per leg (can try roll-up as well) Level 4: 3 pistols per leg Level 5: 3 weighted pistols per leg WOD: 2 rounds: P1 works for one minute, rest for one minute, P2 rests for a minute then works for a minute, then they switch stations. Wallballs 20/14 hang power clean 75/45 box jump 24/20 Push Press 75/45 Int: 16/10 Wallball, 65/35lbs Beg: 12/8 Wallball, 45/25lbs WOD will be 16 minutes long. Comments are closed.
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