Warmup: 10 minutes of foam rolling shoulder mobility circuit: lacrosse ball delts & rotator cuff forearm wall slides laying flat on back 3 rounds: 6 strict chin ups 12 1 arm bent over dumbbell rows/arm 24 shrugs with a plate overhead * Go over clean technique! WOD: 12-9-6-3 power cleans
Running drills Then… In a circle: 10 goblet squats 10 reverse lunge with a twist 10 kb swings 10 lunges with elbow to ankle 10 squat (reach up to ceiling) In a pushup position: scap retracts and protractions 5 inchworms with downward dog in between WOD: Luke with a twist:
Gymnastics Warmup: high knees butt kickers side skips bear crawl inchworm with t spine flexion downward dog series glute bridges pec/glute bridge stretch Then: 15 minutes: 5 calories ski erg 5 dowel pass throughs 3 v-ups right into 5 hollow body’s 5 beat swings 5 knees up BACK to beat
Warmup: In groups of 3, complete 100 calories on the assault bikes! Mobility: -Quad / hip flexor stretch x 1 minute/ side -Stretch calves x 1 minute/ side – Stretch glutes x 1 minute / side Burgener Technique Work! WOD: 9-15-21-15-9 Calories Power snatches
Warmup: Roxanne! Then, 7 way shoulder wall hinge Lift: 4 rounds: 6 Dumbbell bench press 12 band pull aparts 12 partner med ball throws from a seated position WOD: 4 minutes max calories rowing 4 minutes max burpees 4 minutes max situps
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