Wednesday, July 20th WOD

Warm up:  Coach-led calisthenics including jumping jacks, high knees, mountain climbers and lunges

-Banded good mornings

Strength:  Deadlift

1-1-1-1-1

LV. A Conditioning:  Three rounds for reps with a 1 minute rest between rounds

“Fight Gone Bad”

-1 minute Wall balls

-1 minute Sumo deadlift high pull

-1 minute Box jumps

-1 minute Push press

-1 minute row (for Calories)

LV. B Conditioning:  Three rounds for reps with a 2 minute rest between rounds

“Fight Gone Bad”

-1 minute Wall balls

-1 minute Sumo deadlift high pull

-1 minute Box jumps

-1 minute Push press

-1 minute row (for Calories)

LV. C Conditioning:  Athletes will work for :30, rest for :30

“Fight Gone Bad”

-30 second Wall balls

-30 second Sumo deadlift high pull

-30 seconds Box jumps

-30 second Push press

-30 second row (for Calories)

 

Nick ProhaskaComment