Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
2 rounds not for time:
- 10 “light” wall ball shots
- 8 Burpees
WOD:
“Three the Hard Way”
For Time:
- 300 Wall ball (20/14 lb ball, 10’\9’ target)
- 300 Burpees
- 300 Double unders
Three partners perform three exercises where only one person works at a time until all reps are complete. Do the movements in any order you wish. Each person must perform at least 25% (75 reps) of the work for each exercise.
For Time:
- 300 Wall ball (20/14 lb ball, 10’\9’ target)
- 300 Burpees
- 300 Double unders
Three partners perform three exercises where only one person works at a time until all reps are complete. Do the movements in any order you wish. Each person must perform at least 25% (75 reps) of the work for each exercise.
Wall Ball Video - https://www.youtube.com/watch?v=fpUD0mcFp_0
Burpee Video - https://www.youtube.com/watch?v=TU8QYVW0gDU
Cool Down:
Rig:
- Hang from
Rig (1min)
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
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Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!