Worship W.O.D. 8-3-19 Open House

If Not Now, When

Worship W.O.D. 8-3-19 Open House

WORSHIP

MESSAGE

WORKOUT

Sat August 03, 2019 “Fair Share”

Warm-up

Line Drills
200 Meter Run
Knee to Chest
Solider Kicks
Walking Samson
Walking Spidermans
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Dumbbell Ankle Stretch – 30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Wrist Stretch – 30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Lesson of the day
BOX JUMP OVERS

DUMBBELL SNATCH & THRUSTERS

[View Video Overview]

 

WOD and strategy

“Fair Share” (Time)
Teams of 2
2 Rounds For Time (25 Minute Cap):
200 Meter Run (Each)
60 Dumbbell Snatches (50/35) kettlebell swings (35/25)
200 Meter Run (Each)
60 Box Jump Overs (24/20) sub step overs
200 Meter Run (Each)
60 Thrusters (95/65) sub wall balls (20lb/14lb) or front squat

The breakup strategy on the runs is set for today, with athletes switching off after every 200 meters. However, teams may break up the dumbbell snatches, box jump overs, and thrusters however they see fit. There are plenty of options here. We want to choose one that enables teammates to switch out before they start to slow down, knowing a fresh body is coming to relieve them.

Yoga/Mobility

FOAM ROLL
1 min each body part/side
Quads
Glutes
Hamstrings
Calves

Lacrosse ball roll against wall – 1 min each
Shoulders – Front/Side/Rear
Traps

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: