Tuesdays WOD

DAY TWO/ TUESDAY

Warm-up:

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 8 grasshoppers 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 thegrasshoppers to tag in their partner.

Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

Skill Work:

Double-Unders

Flight Simulator

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

 

1. You must come to a full stop between each round. “The rope can’t keep spinning, and it can’t go underneath you. Your feet have to be flat on the floor. You can’t be in a jumping motion,” Fitzgerald says. “And you can’t go to singles. You have to come to a complete stop.”

2. You must do every round unbroken. Essentially, you can’t mess up. If you do, you have to start the round again.

WOD Demo/ Mechanics/ Skill

CAT ONE:

5 sprints for time of:

25-meter handstand walk

Then, 5 sprints for time of:

50-meter walking lunge

*Rest 2 minutes between efforts.

CAT TWO:

5 sprints for time of:

15-meter handstand walk

Then, 5 sprints for time of:

50-meter walking lunge

*Rest 2 minutes between efforts.

CAT THREE:

5 sprints for time of:

25-meter bear crawl

Then, 5 sprints for time of:

50-meter walking lunge

*Rest 2 minutes between efforts.

Otherwise, use the bear crawl scale and keep the legs straight and the hips as high as possible. The walking lunges should be completed without stopping during each 50-meter effort.

CAT FOUR:

5 sprints for time of:

35-foot bear crawl

Then, 5 sprints for time of:

25-meter walking lunge

*Rest 2 minutes between efforts.

The distances have been reduced to control the volume and allow the beginner to focus on mechanics. During the bear crawls push into the floor with the hands and squeeze the stomach and low back. The higher the hips and the straighter the legs the more challenging this movement will be. During the walking lunges ensure the weight stays in the heel of the lead leg by keeping the knee behind the toes. After the trailing knee touches the floor, the lead leg should come to full knee and hip extension.