Tuesday, December 6th WOD

Warm up:  500m row followed by the crawl progression from BPB&S

Crawl Position + Raise/Lower

Shoulder Taps in Up Crawl Position

Narrow Hand Crawl Position + Raise/Lower

Sideways Crawl Left & Right

Crawl Forward & Backwards

Narrow Hand Crawl Forward & Backward

Forearm Plank/Plank Push Up/Body Saw/Plank + Rotation


Skill EMOM:  12 minutes

  1. HSPU/handstand walking

  2. Rope climbs (legless for advanced, rope lowers for beginners)

  3. High Box jumps

-Athletes chooses time or reps to complete

-Focus on technique/quality of the movement

-2 minute rest and immediately into:

Conditioning:  Complete as many rounds as possible in 6 minutes of:

-8 Sumo deadlift high pulls 135/95, 115/80 or 95/65lbs

-6 Push press 135/95, 115/80 or 95/65lbs

-40 Double unders (sub 80 singles + 5 box jumps)

Post:  Foam roll


Nick ProhaskaComment