Thursday November 10, 2016

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WOD prep Mobility (18 minutes total,with transitions between movements, about 20-22 minutes)

Couch stretch – 2 minutes each leg

Pike Stretch – 3 minute hold

Calf Stretch – 2 minutes each leg

Prize Squat hold with feet together – 3 minutes

Band Shoulder/Lat stretch – 2 minutes each arm

 

Movement warm-up

Jog Down/Back – 3x

10 Pull-ups or Ring Rows

15 Push-ups

20 jumping lunges (L+R=2)

30 Sit-ups

40 Jumping Jacks

Jog Down/Back – 3x

 

Level 2 WOD:

For time:
3 Legless Rope Climbs
30 Burpee Box Jump Overs (24″,20″)
30 Pistols (L+R=2)
2 Legless Rope Climbs
20 Burpee Box Jump Overs (30″,24″)
20 Pistols (L+R=2)
1 Legless Rope Climb
10 Burpee Box Jump Overs (36″,30″)
10 Pistols (L+R=2)

**On the rope climbs, USE your feet on the rope to come back down. Be safe! For the final box jump for men, use a 30″ box + a 45# plate on top.

 

Level 1 WOD:

For time:
1 Rope Climb
30 Burpee Box Jump Overs (24″,20″)
30 Lunges with KB a chest level (20,18)(L+R=2)
1 Rope Climb
20 Burpee Box Jump Overs (24″,20″)
20 Lunges with KB a chest level (20,18)(L+R=2)
1 Rope Climb
10 Burpee Box Jump Overs (24″,20″)
10 Lunges with KB a chest level (20,18)(L+R=2)

 

BOOTCAMP:

Same as class WOD today

 

GRUNT WORK:
1. Shawn’s core WOD or
2. 50 calorie row

Level 2 MODS:

MOD 1:  Partial Legless Rope Climb (3/4 way up)

MOD 2: Regular Rope Climbs to the top, Pistol Lunge step-ups, BBJO (24,20)(30,24)(30,24)

**A pistol lunge step-up…. Start in a lunge position… back knee down on the floor, back foot lifted off the ground.  Step-up to standing from there.  Do half the reps on one leg and then half the reps on the other leg.

**If you cannot do full regular rope climbs, switch to L1 WOD. If you usually do a pistol to a box or a ball, try to do the M2 today in order to build strength and proper movement patterns for the actual pistol.  If you cannot do the step-up this way, move to L1 WOD.

 

Level 1 MODS:

MOD 1: Partial Rope Climbs (3/4 way up), Burpee Orange Hurdle Jump overs, unweighted lunges.

MOD 2: 5 assisted Rope climbs, burpees hurdle step overs