a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
5 rounds for time of:
a) Run 2min
b) 28 Steps Walking Lunge
c) 7 Burpees (if you cant do the movement as demonstrated simply start standing and step down to a push up position and touch chest to floor, then stand back up, thats 1)
Coaches Notes:
This WOD is 5 rounds, where you complete the movements a-c 5 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of burpees in round 5.
This WOD is FOR TIME. We will mostly utilize this type. Your times will get shorter as you progress. Work at your own pace, trying to complete as fast as you can. You should execute every WOD with a high level of INTENSITY. That is most beneficial.
*Post total time to complete in comments.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCHAIR SQUAT
WALKING LUNGE
BURPEES
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