Wednesday May 3 2017
Mobility class tonight….See everyone there!
Warm up
- 10 Pogo jump progressions
- 10 small jumps feet together
- 10 wide jumps feet apart
- 10 add arm, squat down, rise up on toes and extended arms
- 10 Pogo jump, land and stand
- calve stretch on rig
- foam roll lats back
Strength/skill
Front Rack Reverse lunge 5 x 8 per side
dumbbell bench press 5 x 12reps
WOD
COMPLETE
3 MINUTES ON, 2 MINUTES OFF – 4 TOTAL ROUNDS (20 MINUTES )
ON
Split Jumps on Box – YouTube
https://www.youtube.com/watch?v=g4VAyecZcJ
- 7 burpee box jump overs or on or stepups
- 14 box split jumps 14/20″
- 21 ball slams side to side / MW
OFF
2 minutes running or rowing above anaerobic threshold
If time left….. core surprise