0530 & 1130 classes
Warm-up:
400m run
Leg swings
Arm swings
Ankle rotations
2x Plank going from elbows to hands for 20seconds, rotate. (equals 4 planks)
2x Bridge plank 20seconds, try to raise one leg, rotate. (equals 4 planks)
Lat activations on the rig
Wrist mobility
WOD:
Death by Kettlebell Swing
Starting with 2reps add 2reps every minute until you cannot complete all reps in one minute. If there are other athletes still working you will do jumping jacks until they can no longer complete their last rep.
Post-WOD:
100m sprint EMOM for 10minutes. Males aim for 20seconds or faster each round. Females aim for 25seconds or faster each round.
Warm-up:
400m run
Leg swings
Arm swings
Ankle rotations
2x Plank going from elbows to hands for 20seconds, rotate. (equals 4 planks)
2x Bridge plank 20seconds, try to raise one leg, rotate. (equals 4 planks)
Lat activations on the rig
Wrist mobility
WOD:
Death by Kettlebell Swing
Starting with 2reps add 2reps every minute until you cannot complete all reps in one minute. If there are other athletes still working you will do jumping jacks until they can no longer complete their last rep.
Post-WOD:
100m sprint EMOM for 10minutes. Males aim for 20seconds or faster each round. Females aim for 25seconds or faster each round.
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