Game Day
Warm Up:20 PVC Pass Thru's
20 Trunk Rotation (Jump Stance)
20 Jumping Side Squat/Lunges(10 ea direction)
200m Butt Kicker Jog
250m Row
(3 rounds)
Skill:
-what to look for in the parallel bar dip
Strength:
Dips - 5 rounds of 10 reps (jump when you have to)
WOD:
50 KB Swings
50 Wall Balls
- BLOG and Post time
3 comments:
Solid Dips done today. When legit form was no longer available...we switched to a:
1. jumping positive and a
2. eccentric (lowering portion) negative repetition; which we tried to keep to 3 seconds.
Wearing out the upper body prior to hitting the Wall Ball/KB Swing was interesting!!!
Optional rowing was completed (Post WOD) to increase some of the students rowing total. Was really excited today to see so many rowers competing in the Holiday Challenge!
nice short and sweet workout!
5:15 24kg kb
4:50, 24 kg. Good workout.
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