Warm-up:
- 2-3 minutes jump rope/double under practice- Row 250m then
2 rounds not for time:
- 10 pushups
- 5 wall ball shots
- 5-7 mins individual focus as desired
WOD:
Partner WOD - 10 Minute EMOM:
- 10 Calorie row
- 10 Burpees
Immediately followed by: 10 Minute EMOM:
- 10 Wall Ball (20/14lb)
- 30 Double Unders
*For each of the EMOM’s, alternate movements. For example in the first minute of the first EMOM, Partner “A” rows while Partner “B” does burpees. Swap roles every minute. Rest for any time remaining after the reps are complete. You should have 50 of each movement at the end of each 10-minute EMOM. Swap roles on the minute even if the prescribed reps are not completed.
Burpee Video - https://www.youtube.com/watch?v=TU8QYVW0gDU
Double Under Video - https://www.youtube.com/watch?v=-tF3hUsPZAI
Wall Ball Video - https://www.youtube.com/watch?v=EUPs7Ne5Jqg
Post how much fun you had to Comments!
- 10 Calorie row
- 10 Burpees
Immediately followed by: 10 Minute EMOM:
- 10 Wall Ball (20/14lb)
- 30 Double Unders
*For each of the EMOM’s, alternate movements. For example in the first minute of the first EMOM, Partner “A” rows while Partner “B” does burpees. Swap roles every minute. Rest for any time remaining after the reps are complete. You should have 50 of each movement at the end of each 10-minute EMOM. Swap roles on the minute even if the prescribed reps are not completed.
Burpee Video - https://www.youtube.com/watch?v=TU8QYVW0gDU
Double Under Video - https://www.youtube.com/watch?v=-tF3hUsPZAI
Wall Ball Video - https://www.youtube.com/watch?v=EUPs7Ne5Jqg
Post how much fun you had to Comments!
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed