Monday’s WOD – January 11th

DAY ONE/ MONDAY

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 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

Trainers Standard

 

Skill Work:

8 EMOM:

Even – double-unders

Odd – burpees

C1- 30 dubz / 10 burpees

C2- 25 dubz/ 8 burpees

C3- 10 dubs (count singles & misses) / 8 burpees

C- 35 singles / 8 burpees

 

WOD/ SHORT/ G:

CAT ONE:

Complete as many rounds as possible in 10 minutes of:

100-meter walking lunge with 45/35-lb. plate overhead

30 GHD sit-ups

CAT TWO:

Complete as many rounds as possible in 10 minutes of:

100-meter walking lunge with 35/25-lb. plate overhead

30 GHD sit-ups

CAT THREE:

Complete as many rounds as possible in 10 minutes of:

100-meter walking lunge with 35/25-lb.* plate overhead

20 GHD sit-ups, parallel/ 30 Ab-mat sit-ups

The reps and range of motion have been decreased in the GHD sit-ups. When including GHD sit-ups in workouts be sure to slowly increase volume and range of motion over time. During the GHD sit-ups to parallel, set-up on the GHD with the knees bent and glutes slightly of off the back of the pad. Lower until the torso is parallel to the ground. The shoulder should be no lower then the hips. Extend the knee rapidly to bring the torso back to an upright position.

CAT FOUR:

Complete as many rounds as possible in 8 minutes of:

100-meter walking lunge with 25-lb./15-lb.* plate overhead

30 Ab mat sit-ups

The time has been decreased to keep the volume reasonable for a beginner. During the lunge keep the arms locked out overhead. If the arms bend, bring the plate down and rest. Additionally, drive through the heels of off the front and keep the knee over the foot during the entire lunge.

 

After Party:

Play Games!  Dodgeball!!!!!