"SHOT CLOCK"
- WARM UP
- WOD
-
POST-WOD
MOBILITY
- 0:30 Spiderman Stretch
- 0:30 Runners Lunges
- 0:30 Adductor Stretch
- 0:30 Pigeon Pose
[all on one leg then all on the other] - 1:00 Squat Hold
ACTIVATION
2 Rounds. . .
- 0:30 Single Leg Hip Bridge (0:15 each side)
- 1:00 Plank
- 0:30 Single Leg Plank Lift (0:15 each side)
- 0:30 Tempo Squats
PART 1: BACK SQUAT
Build to Heavy Set of 10
- Back Squats
*Score = Heaviest Load
PART 2: "SHOT CLOCK"
AMRAP 12:
- 1 Ring Muscle-up
- 15 Wall Balls (9/6)
- 2 Ring Muscle-ups
- 15 Wall Balls (9/6)
- 3 Ring Muscle-ups
- 15 Wall Balls (9/6)
- ...
- [Add 1 Ring Muscle-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of 8. . . your score would be 7 + 5
COOLDOWN
MOBILITY
1:00 Lying Chest Opener Stretch
AFTER CLASS
Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off