This week is our amazing Coach Teej who had some fun with the programming. Did you have any idea? Thanks for the great WODs this week Teej! I, personally was very excited to see a few movements that members have never done before, or not down for more than 2 years. I love burpee cleans and inverted burpees 😉
Please post to the comments section of any feedback that you would like to give him and what you enjoyed this week.
Thanks, and have a fun Saturday team wod! See everyone at the Christmas Party this evening 🙂
Today’s Workout:
Buy In – Coach Led Dynamic Warm Up, followed by a DEMO of the exercises
Break into teams of 4, Pick Team Names
WOD – “Ring Around The Rosie”
For time:
- 80 Pullups (8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4)
- 25 Snatches EACH Group members 1 and 2 (broken up as needed) – 65/95lbs
- 25 Snatches EACH by Group members 3 and 4 (broken up as needed) – 65/95lbs
- 80 Jump Squats (8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4)
- 25 Sumo Deadlift High Pull EACH Group members 1 and 2 (broken up as needed) – 65/95lbs
- 25 Sumo Deadlift High Pull EACH Group members 3 and 4 (broken up as needed) – 65/95lbs
- 80 Inverted burpees (8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4 )
Zone 3 – Scale Weight to 45/75, scale to assisted pullups
Zone 2 – Scale Weight to 35/65, scale to regular burpees
Zone 1 – Scale reps and exercises as needed
Games Prep- 95/135, Chest to bar pullups
Please use a clip board for reps or the whiteboard if needed. We want to keep the floor as clean as possible for the Christmas Party this evening. Cheers!
Cash Out – MWOD 24 Hips and Psoas
Test: Kettle bell overhead position. Like they would judge you in the games. Note how you much you overextend.
Mob: 2 min each Glute with the ball.
1 min each Psoas
3 min each hip messing about in the cross legged hip mob.
Retest: Hollow rock positioning? It’s the same as overhead btw.
[yframe url=’http://www.youtube.com/watch?v=H4nWPeyDfNM&feature=player_embedded’]
