Monday December 28th WOD

Warm up:  6 minute AMRAP

-100m row

-10 Lunges

-6 Ring rows

-2 Wall walks

Post amrap, finish with a 3 minute jump rope

 

Mobility:  Coach-led

 

WOD prep:   Back squat, front squat and OH squat build

                    Pull up prep (Ring rows, tight arch to hollow, strong push away)

 

Conditioning:  Granite Games Qualifier Workout 14.2

Perform as many reps as possible in 16 minutes of the following:

-50 Calorie row

-20 Pull ups

-40 Back squats 135/95

-20 Pull ups

-30 Front squats 115/75

-20 Pull ups

-20 OHS 95/65

-20 Pull ups

https://www.youtube.com/watch?v=t1alQcxZUDM

 

Intermediate athletes will perform as many reps as possible in 12 reps of the following:

-50 Calorie row

-15 Strict, banded pull ups (no band required if you have pull ups)

-20 Back squats  115/75

-15 Push ups

-20 Front squats  95/65

-15 Pull ups

-20 OHS  75/55

-15 Push ups

Post:  800m jog/walk + yoga series and foam roll

 

Beginner athletes will perform as many reps as possible in 10 minutes of the following:

-50 Calorie row

-10 Strict, banded pull ups

-15 Back squats  65/45

-10 Push ups

-15 Front squats  65/45

-10 Pull ups

-15 OHS  45/15

-10 Push ups

 

Post:  800m jog/walk + yoga series and foam roll