Tuesday’s WOD – December 1st

DAY TWO/ TUESDAY

Warm-up 0:00 – 3:00:

3 Rounds *20 Second Stations
Burpees
Double Unders
Sit-ups

Mobility & Dynamics 3:00 to 21:00:

Trainers Standard

Mechanics/ Form Weightlifting (21:00 – 27:00):

 

Shoulder Mobility:

Small Circles in the plank position

1″ push up and T-hold with foot claps

Walk Feet out/ Reverse Plank

Push Up Complex – Normal, Wide, Diamond, Planche
Side to Side Pushups
Plate Walk

Pull Up/Lat Activations – Normal, Wide, Narrow

Have fun and stay mobile my friends!

https://youtu.be/Qzjv2wZ9NpY

 

WOD Demo/ Mechanics/ Skill 27:00 to 30:00

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

Kettlebell Swings

Trainer Notes:

(go over hyper extension)

watch this video.

https://youtu.be/rxOxpby4_d4

WOD/MODERATE/MWG:

CAT ONE:

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 72/53
24 push-ups

CAT TWO:

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 53/44
24 push-ups 

CAT THREE:

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 53/35
24 push-ups

CAT FOUR:

3 rounds for time of:
500-meter row
22 kettlebell swings, 35/26
14 push-ups

*trainers may have to start athletes at different stations if your class is too large. 

 AfterParty:

Tabata Crunches 20 seconds/ Flutter Kicks 10 seconds 

*8 cycles