W.U.  Group/Explain WOD

W.O.D for time complete the below in order

• 800M Run then
• 5 Rounds of
  • 3 x HSPU
  • 6 x C2B Pullups
  • 9 x Air Squats

**Use a Vest 20/14 with this section if you can complete movements FULL ROM with control

then

• 5 Rounds of
  • 20 Cal Row
  • 10 x Alt DB Clean and Jerks 80/60

then

• 3 Rounds of
  • 25 x Hollow Situps
  • 25 x 2 count Bicycle crunches
  • 2:00 min Plank

W.U. Coaches Led

Skill:  Headstand Holds 10 mins

• Work through floor progressions
• lead to Free Standing Handstand
• If athlete can headstand then work towards handstand walk off wall

W.O.D 5 Rounds, 3 Min per round , 1 min per station, 1 min Rest

• Battle Ropes
• Cals on Assault Bike
• KTE

AUX:  3 Rounds

• 5-10 x Strict Pushups
• 5-10 x Strict Pullups
• 10-15 x Close foot Squats (position determines how close)

W.U.  Shoulder Prep/Health

Strength:  Power Snatch

EMOTM for 10

• 2 x Reps

*Increase load incrementally to force a thoughtful progression of movement pattern

W.O.D 3 Rounds of

• 25 x Power Snatches 75/55
• 50 x DU’s

Endurance Option:

6 Min AMRAP of

• 10 x KB DL
• 10 x Burpees

In 5 mins run 400M any remaining time is Wall Ball reps

-REST 1 Min-

6 Min AMRAP of

• 10 x KB Swings
• 10 x Mountain Climbers

In 5 min run 400M any remaining time is Wall Ball reps

-REST 1 Min-

6 Min AMRAP of

• 10 x KB DL/HP
• 5 x Walk out to push up

In 5 mins run 400M any remaining time is Wall Ball reps