Wednesday, Week Three, Lower Body – Part A (25 min):

A) Upper Body Dynamic Functional Warm-Up (3 Min):

Complete as many reps as possible for each exercise in 30 seconds of:

Stretch 1-Bilateral External Circular Rotations

Stretch 2 –Bilateral Internal Circular Rotations

Stretch 3 –Band Shoulder Dislocates

Stretch 4–Band Diagonal Shoulder Dislocates

Stretch 5 –Band Pull Apart

Stretch 6-Diagonal Band Pull Apart

B) Technique (1 min): Wall Ball Shots, Box Jumps and American Kettlebell Swings

C) WOD (21 min):

“ENERGY SYSTEM DEVELOPMENT”

Complete three rounds for time of:

Rx

30 Wall Ball Shots, 10-ft/9-ft (#20/14)

30 Box Jumps (24”/20”)

30 American Kettlebell Swings (#50/35)

L1: (#20/14), (#35/25)

L2: (#14/10), (#25/15),

MOD: (#10/8), (#15/10)

Note Time Completed: ___:___

 

Wednesday, Week Three, Lower Body – Part B (25 min):

A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds of:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

B) Technique (1 min): RowerandDouble-Unders

C) WOD (20 min):

“KEEP PUSHING!”

For time complete:

Rx

Run 100 OR 300 Assault Bike Meters

Row 120 Meters

25 Double-Unders OR Single-Unders (x2) OR Box Step-Ups, Alternating

Then,

Run 200 OR 600 Assault Bike Meters

Row 240 Meters

50 Double-Unders OR Single-Unders (x2) OR Box Step-Ups, Alternating

Then,

Run 400 OR 1,200 Assault Bike Meters

Row 480 Meters

100 Double-Unders OR Single-Unders (x2) OR Box Step-Ups, Alternating

Then,

Run 200 OR 600 Assault Bike Meters

Row 240 Meters

50 Double-Unders OR Single-Unders (x2) OR Box Step-Ups, Alternating

Then,

Run 100 OR 300 Assault Bike Meters

Row 120 Meters

25 Double-Unders OR Single-Unders (x2) OR Box Step-Ups, Alternating

Note Time Completed: ___:___