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6th March 2019

WOD WOD, March 7, 2019

Thursday Therapy

Warm-up
A) Extended hip opener
B Tali glute prep
C) Back squat warm up – coaches call
Back Squat (Weight)
Strength / Posture / Stability

Every 4MOM x 4 Sets

Minute 1 :

8 x Back Squats 60-65 % 1RM

Minute 2 : Rest

Minute 3 :

50m Single Sided overhead carry L
50m Single Sided overhead carry R

Minute 4 : Rest

*Squat Tempo : 2-X-1-1

Gymnastics
Gymnastics skill play / conditioning ( for quality / fun)

3 Stations, rotate every 90 seconds : :

Station 1 : 2-3 x Rope Climbs AHAP
Station 2 : 10-15m Handstand walk
Station 3 : 100m Heavy DB Farmers carry

Team up in groups of 3, ideally carrying same load
Rotate through stations until you have completed 4 efforts on each station

Options:
Rope : 15ft or work seated progressions – thats how we get better
HS : Play with kick ups to wall / hand balancing , or, box pike progression x 5 reps

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