Teen class coached by Coach Rachel,

I told them to do something silly this is what I got! 

 

Warm up  15 minutes

•  Shin roll out ; 30sec per side
• Ankle Joint Mobilization; 20 reps per side, use band
• Straight Leg Raise; 15 per side, supine against rig, one leg at a time
• Goblet Squat Hold; 60 sec

• Posterior Shoulder Tissue Prep; 60sec  per side use wall
• Crab Walk (you choose distance)
• 15 Russian Swings

Strength  5 4 3 2 1 plus pick a wod 

Strict press

Wod #1

Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches

Athletes build in weight through the 7 rounds. Each set must be completed unbroken.

Wod #2

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 back Squats
Even Minutes: 6 Overhead Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

 

Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit