Thursday / 27 Mar 2014

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TODAY’S WODS

Level I

Burgener Warm-Up w/PVC

4×20 sec L-sit (Tuck sit).  Rest 45 secs between efforts.  If you can do 4×30 sec holds

3×20 sec Ring Support

Bench Press 3×5 (go light, we are adding weight next week)

3x350m Row, 2 min rest between efforts (if the class is large you should have no problem doubling up on rowers).

 

Level II

Warm-up: 15-20 Min Mobility

A1) Chinese Plank 5x 60 seconds
A2) Bent-Arm Hang 5x Max
A3) Dead Bugs 5x 5 each side

B) 2000 Meter Row @ 70-80%

 

BW & KB

Mobility:
-15min Trainer led mobility to calf&achilles
-use lacrosse ball on calf and barbell on achilles

MuscleChainRecruitment/Core:
60 shoot-throughs (down&back equals 1)

WOD:
40-30-20-10
Double Unders-PushUps-Box Jumps

Trainer led cooldown&stretch

 

GYMNASTY

Progressions for

Handstand, Manna, Rope Climb, we’ll finish with some gymnastics style conditioning!

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