Wednesday’s WOD – January 13th

DAY THREE/ WEDNESDAY
Warmup:
2 rounds med-ball partner toss
5 Overhand
5 Underhand
5 Left side
5 Right Side
5 Front Squat

Mobility & Dynamics
Trainers Standard
Squat Mobility:
Hip Opener
Go into a deep lunge with your back leg extended and knee resting on the ground. Place your hand on the inside of your front leg, holding your foot down, and use your elbow to push your knee out. Then, lean your body toward your front knee, moving around to really work that end range. Do this for about a minute and repeat on the other side.
Mechanics/ Form Weightlifting:

WOD/LONG/ MW :
CAT ONE:
4 rounds for time of:
Run 800 meters
50 wall-ball shots, 25-/20lb. ball 10 ft.
*early/late classes bike or row

CAT TWO:
4 rounds for time of:
Run 800 meters
50 wall-ball shots, 20/14-lb. ball 10ft.

CAT THREE:
4 rounds for time of:
Run 800 meters
35 wallball shots, 20-lb./14-lb.* ball 9ft

The intermediate athlete can complete the runs as written as long as each 800 can be complete in under 4:30. Adjust the distance accordingly to keep the intensity high. The wallball reps have been decreased to ensure there are no more then 3 sets each round. Use a weight and reps that allow consistent achievement of the 9t target

CAT FOUR:
4 rounds for time of:
Run 600 meters
20 wallball shots, 14-lb./10-lb.* ball 8ft

The distance of the run has been decreased to allow for a completion time of under 4 minutes for each run, adjust the distance accordingly. The wallball shots have decreased weight and repetitions to ensure an appropriate stimulus for the beginner.

Cool-down:
Static Stretches/ Class Together:
2 rounds for time:
Butterfly 10 sec hold
Seated Cradle 10 sec hold
Hurdle Stretch 10 sec hold each leg