Friday May 22, 2015

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(Each and every day that you come in a give your best, you make a small step toward improvement. Keep moving forward!)

Level 1 and Level 2 WOD:

With a partner:
Row 2000m (each partner rows 1000m, while one working, the other will do the square agility drill with a slam ball)
400m Runs (each person will run one-400m. The other person will hold a wall-sit position and hold a slam ball locked out overhead)
Row 1000m (each partner rows 500m… other person does the “M” agility drill with slam ball)
400m Runs (each person will run one-400m. The other person will hold a wall-sit position and hold a slam ball locked out overhead)
Row 500m (each partner rows 500m… other person does “Figure 8” agility drill with slam ball)
400m Runs (each person will run one-400m. The other person will hold a wall-sit position and hold a slam ball locked out overhead)

 

Agility Drills:

Square                               “M”                                 “Figure 8”

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Square: Run Forward, Side Shuffle Across, Run Backward, Side Shuffle Across

“M”: Run Forward, Run Backward, Run Forward, Run Backward

“8”:  Run forward the whole time around the groups of cones.

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