Monday’s WOD November 9th

DAY ONE/ MONDAY

Warm-up 0:00 to 6:00:

Partner Med Ball

200 M medball run

10 reps each partner of:

MB Burpees

MB sit-ups

MB front squats

wallballs

200 m medball run

*split work as needed

 

Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

 

Skill work 21:00 to 31:00:

C1-Triple Unders

For Time:

1-2-8-10-12-14-16

C2-Double-unders

For Time: 

5-10-15-20-25-30-35-30-25-20-15-10-5

 

C3- Double-Unders (count misses)

1-2-8-10-12-14-16-14-12-10-8-2-1

C4- Singles

10-10-10-10-10-10-10-10-10-10-10-10-10

 

WOD Demo/ Mechanics/ Skill

Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions.

 

WOD(SPRINT/M) 31:00 to 36:00:

CAT ONE/TWO/THREE/FOUR:

5 Minutes Max Effort Cal Row

 

*Trainers do heats if needed. Must be a row.

 

After Party 36:00 to 50:00:

Mechanics & Form:

6 Minutes getting weight on the bar.

 

3 Positions Squat Cleans:

8 Minutes EMOM:

Floor

Mid hang

Hang

 

C1/C2 – 1 rep of 3 movements @ 85%

C3 – 1 or 2 reps @ 75% or 65% (trainers discretion)

C4 – 2 reps @ 55%  (trainers discretion)

 

Static Stretch:

 

Double-Leg Plantar Flexion pg.423

Roller Calf Smash pg. 426

 

*Trainers reference  Becoming A Supple Leopard book.