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):
FOR TIME (2 movements):
10 BURPEE BROAD JUMPS + 1 DUMBBELL THRUSTERS
9 BURPEE BROAD JUMPS + 2 DUMBBELL THRUSTERS
8 BURPEE BROAD JUMPS + 3 DUMBBELL THRUSTERS
7 BURPEE BROAD JUMPS + 4 DUMBBELL THRUSTERS
6 BURPEE BROAD JUMPS + 5 DUMBBELL THRUSTERS
5 BURPEE BROAD JUMPS + 6 DUMBBELL THRUSTERS
4 BURPEE BROAD JUMPS + 7 DUMBBELL THRUSTERS
3 BURPEE BROAD JUMPS + 8 DUMBBELL THRUSTERS
2 BURPEE BROAD JUMPS + 9 DUMBBELL THRUSTERS
1 BURPEE BROAD JUMPS + 10 DUMBBELL THRUSTERS
Coaches Notes:
This WOD is FOR TIME, where you complete movements both movements for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Burpee Broad Jumps (10) and stop it at the end of your last set of Dumbbell Thrusters (10), use 20lb Dumbbell for Thrusters. As usual no set rest periods... complete the WOD at your own pace, but intensity is key. Push yourself every time out!
*Post total time to complete WOD in comments.
This WOD is FOR TIME, where you complete movements both movements for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Burpee Broad Jumps (10) and stop it at the end of your last set of Dumbbell Thrusters (10), use 20lb Dumbbell for Thrusters. As usual no set rest periods... complete the WOD at your own pace, but intensity is key. Push yourself every time out!
*Post total time to complete WOD in comments.
DEMOS
BURPEE BROAD JUMPS (SAME AS BURPEE BUT + JUMP)DUMBBELL THRUSTERS
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