Monday’s WOD OCT. 5th

Day One (MODERATE)

Warm-up 0:00 to 6:00:

6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

 

Mobility & Dynamics 6:00 to 20:00:

trainers standard

 

Skill 20:00 to 35:00:

Double unders/ Singles

Get the class in a circle and do double-unders /singles together. If you hit the rope, five burpees. Once the burpees are completes, start jumping with the class again. Class continues until a winner is found. Trainer work on form while they play.

Pull-ups

Athletes, get bars set for WOD, work on getting form good. Make sure chin is over the bar on each pull-up. Pushing away from the bar on decent down. Good hollow rock form.

 

WOD 35:00 to 55:00:

CAT ONE:

5 rounds for time of:

75 double unders

20 kettlebell swings, 72/53 lbs

10 pull-ups

CAT TWO:

5 rounds for time of:

50 double unders

20 kettlebell swings, 53/35 lbs

10 pull-ups

CAT THREE:

5 rounds for time of:

30 double unders (count misses)

20 kettlebell swings, 53/35 lbs

10 pull-ups (banded ok)

CAT FOUR:

5 rounds for time of:

20 singles

15 kettlebell swings, 26/17 lbs

8 pull-ups (jumping/banded)