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):
21-15-9 reps for time of:
a) Dumbbell Push Presses (20lb Dumbbells)
b) Burpees (if you can't 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 FOR TIME, where you complete movements a & b for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Dumbell Presses (21) and stop it at the end of your last set of Burpees (9). Basically do 21 Presses & Burpees then 15, and finally 9 of each.
*Post total time to complete WOD in comments.
This WOD is FOR TIME, where you complete movements a & b for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Dumbell Presses (21) and stop it at the end of your last set of Burpees (9). Basically do 21 Presses & Burpees then 15, and finally 9 of each.
*Post total time to complete WOD in comments.
DEMOS
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