Thursday team wod
Warm-up
Box warm up
Place the boxes so they form a square. Have your members run around the boxes @low intensity and every 20 seconds ask them to do an exercise*.
*Example of exercises:
– knee drive drill with hand on box Lx4KM
– Russian step ups
– Scap push ups
– Clapping push ups with hands on box
– 3 bunny hops + 1 box jump
– Glute bridge with feet on box
Place the boxes so they form a square. Have your members run around the boxes @low intensity and every 20 seconds ask them to do an exercise*.
*Example of exercises:
– knee drive drill with hand on box Lx4KM
– Russian step ups
– Scap push ups
– Clapping push ups with hands on box
– 3 bunny hops + 1 box jump
– Glute bridge with feet on box
Metcon (Time)
8 box jump overs @24/20
8 Front rack reverse lunges @ 95/65
While partner 1 does 3 rounds of metcon partner 2 rows/bikes/skis for calories
Workout ends when athletes reach 300/250 calories
8 Front rack reverse lunges @ 95/65
While partner 1 does 3 rounds of metcon partner 2 rows/bikes/skis for calories
Workout ends when athletes reach 300/250 calories
Metcon
4-6 rounds
50′ silberback swings
6 heavy wallballs above 10’
50′ silberback swings
6 heavy wallballs above 10’