Friday March 17th 2017 – Wear Green for todays Workout!

 In DAILY WOD BLOG, Workout of the Day, Workout of the Day

Dynamic Warmup & Mobility:  Minute 0 – 20

  • Shoulders & Wrists – Use a Roller on your Lats & upper Thoracic Spine.
  • Coaches’ Choice Group Dynamic Warm Up
  • Then hit some Mobility for the Wrists with some of these drills
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Gymnastic Skill: Minute 21 – 35

Handstand Walk Progression. Complete 2 Sets of the following drills:

  • 20 – 30 second Hollow Body Holds
  • 2 – 3 sets of 3 – 5 Piked Walks – Walking Back into Down Dog Position (Good modification for a wall walk)
  • 2 – 3 Sets of 2 – 3 Wall Walks (Only going as high while staying organized in the midline)

Workout: Minute 36 – 60

2 Rounds of:

  • 15 / 20 Calorie Bike – 45 second cap if not completed
  • 10 Clean & Jerks 95 / 135
  • 20 Burpees – Modify 13 Reps if these are a real slow movement for you. (It is better to do less burpees quickly at a higher intensity than to try and do all 20)
  • Rest 2 Minutes.

Diablo F!T: Complete 3 Rounds of 1 Minute max reps with a 30 second rest.

  • Bike
  • Bear Crawl
  • DB Clean & Press
  • Burpees

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