Monday’s WOD – January 18th

DAY ONE/ MONDAY
Mobility & Dynamics FIRST!
Trainers Standard
Warm-up (8 Minute Time Limit):
Dodgeball

Skill Work (10 Minute Time Limit):
CAT ONE/TWO:
1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps
Time each descent (or at least count them)

CAT THREE:
1 round:
Lower from a pike to a plank as slowly as possible, 20 reps
Lower from a banded pull-up to a hang as slowly as possible, 16 reps

This movement is more demanding by asking the intermediate to slide the feet back to the pike position after reaching the plank. This will further develop the midline stabilization necessary to eventually reach the prescribed version. This would look like a pike wall climb, keeping legs straight dragging down the wall.

CAT FOUR:
1 round:
Lower from a pike to a plank as slowly as possible, 20 reps
Lower from a banded pull-up to a hang as slowly as possible, 16 reps

Place the feet on an object that allows the feet to slide in a controlled manner such as a metal plates on the rink floor. The feet should begin as close to the hands as possible while keeping the legs straight. Slowly push the feet away from the hands until the body reaches a plank position. The shoulders should remain over the wrists the entire time. Stand up and reset the feet after reaching the plank. For the pull-up negatives, use a band that offers as little assistance as possible during the descent.
WOD Demo/ Mechanics/ Skill:
Class Together with unloaded bar:
3x 3 sec squat hold
3x 3 bounce in squat hold

Weightlifting Work:

8 EMOM:
Front Squats /from the rig
C1/C2:
2 reps 75% 1 RM
C3:
3 reps 65% 1 RM
C4:
3 reps 55% 1RM

Cool-down:
Coaches Choice