WOD NOTES
Today is broken up into two very different intensity pieces.
Part one is low intensity and quality movement patterns.
The gym will be divided into two groups,
1) kettle bell group
2) animal movement group
The workout will be performed together alternating after one minute then everyone rests on the third minute.
Part two is high intensity and push hard on each interval.
Transitions are important here and we will practice before the workout starts.
Fitness and Performance
Dynamic prep
Band good mornings x 12
Band pec opener x 60 sec
Perfect stretch x 45 sec each
5 minutes
Review and practice the KB movements
“Juggling animal crackers”
2 sets
60 sec Kettle bell swings
60 sec Bear crawl
60 sec Rest
60 sec Single arm kettle bell swing or snatch
60 sec Frogger
60 sec Rest
—-Rest 5 minutes—-
Teams of 2,
10 minutes max meters on Rower
Switch every 250 m
Sport
Dynamic prep
Prayer stretch x 60 sec
Boot straps x 6
Mace 360’s x 6
5 sets
Power clean + power jerk 70-80%
Every 2 minutes x 14 minutes
1 heavy OHS
EMOM x 12
Odds = 3 Bar MU + 20 DU
Evens = 10/8 Assault bike cals
