Group: 3 in 3
Squats
Static Handstands
Sit-ups
Review ROM on all movements
WoD: “THE BROOMSTICK MILE”
As a team of two, the bar can’t touch the ground except during the runs. Choose a PVC PIPE, 35#, or 45# bar.
• 50 Back Squats
• 50 Front Squats
• 50 OH Squats
• Run 400m as a team
• 50 Shoulder Press
• 50 Push Press
• 50 Push Jerk
• Run 400m as a team
• 100 Squat Cleans
• Run 400m as a team
• 100 Snatches
• Run 400m as a team
MOB: Roll Everything
Coach’s Tip: Break this up and give the bar to your partner as you get tired.
CF Kid’s WoD:
Skill/Focus Work:
Push-up Plank Rolls
Box Jump Hip Extension
WOD: AMRAP
10 step ups or bumper jumps (scale box jumps or stack bumper plates)
5 push-ups
10 step ups or bumper jumps
5 push press
Mary at 5 AM. Interesting don’t think I’ve ever made a run at Mary before 7 rnodus + 5 + 8Handstand push-ups were band-assisted.(40 HSPU + 78 pistols + 105 pull-ups in 20 minutes I think I’ve met the day’s movement requirement all before 6 AM! )Word to the wise during HSPU’s: beware of flossing on the bands — if you’re going up, don’t miss