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WODs

WOD [A]

AMRAP 12 mins: Rope Climbs and Box Jumps

Complete as many rounds as possible in 12 mins of: 3 Rope Climbs, 15 ft 20 Box Jumps, 30/24 in

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COMP [A]

Every 1 min for 12 mins: Hang Snatch + Snatch

Hang Snatch + Snatch, pick load Every 1 min for 12 mins.

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COMP [B]

Run 1600 m TT

Run 1600 m This is an all out effort for time.

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TEENS [A]

4 RFT: Double Unders, Kettlebell Swings and Burpees

4 rounds for time of: 60 Double Unders 20 Kettlebell Swings, 24/20 kg 15 Burpees

Juniors: 20/16 kg

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Warmup - 21/1/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Dynamics and Joint Rotations Stretch Calves, then… Air Squat with 2 sec hold x 10 Pushup Plus x 20 Lunge x 10 Pushup x 10 Bird Dog x 20 (10 per side) Knees to Elbows x 10 Fire Hydrants x 20 (10 per side) then … 2 rounds 400m jog Pigeon Stretch Glute Stretch Lat Stretch Group A: Competent at Rope Climbing 3 rounds: Airbike 10 cals 10 Pull-ups 10 GHD Situps 5 Burpee Box Jump Overs (increment box height) 3 Wall Walks Group B: New to Rope Climbing – Teach/check rope climbing – practice scaling options

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