M WOD

M WOD – MONDAY 07.09.20 – “THE TOUR OF DEATH”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

“The Tour Of Death”
10 Rounds for Time
200 meter Run
50 Double unders
Rest 1/2 Time of Each Round between rounds
Score is total time (including rest) it takes to complete all three rounds.

M WOD – MONDAY 17.08.20 – “RAT RACE”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CONDITIONING

BENCHMARK
“RAT RACE”*
3 Rounds for Time
500 meter Row
100 Double unders
Rest 1/2 Time of Each Round between rounds
Score is total time (including rest) it takes to complete all three rounds.

*Compare to 07.01.20