1. STRETCH:
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):
3 rounds for time of:
a) Run or Jump Rope 2mins
b) 10 Push-ups
c) 10 Box Jump 12"inch height (use whatever u want as long as its 12inches high, and can support your weight. If 12"inches is to high find something lower and post approximate height used in comments).
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-c 3 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of box-jumps in round 3.
* Also if you cant do a push up from ground as demonstrated in the video than push off something that's elevated like a bench, table, or wall at a level you can complete the movement Watch the demos! 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):
3 rounds for time of:
a) Run or Jump Rope 2mins
b) 10 Push-ups
c) 10 Box Jump 12"inch height (use whatever u want as long as its 12inches high, and can support your weight. If 12"inches is to high find something lower and post approximate height used in comments).
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-c 3 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of box-jumps in round 3.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
PUSH UP
BOX JUMP
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