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WARM UP - 7 MINUTES 30-20-10 Jumping lunges Empty bar push press WALLBALLS - 15 minutes L1: If you can Rx your wallballs Wallball target practice - ACCURACY Do six up and downs Wallball to the : 6 foot line 7 foot line 8 foot line 9 foot line 10 foot line 11 foot line and back. If you miss one, start that set again. Use the bricks as lines. L2: Anyone who struggles with wallballs: TEKKERS to improve efficiency and determine the correct scale for the WOD. PULLUPS - 12 MINUTES EVERYONE: TAPE YOUR HANDS IF NECESSARY L1: If you've got slick butterflies nailed... 1 strict pullup + 1 kipping pu + 1 butterfly pu + 1 butterfly chest to bar 2-2-2-2 3-3-3-3 ... L2: Got kipping pu? Practice butterfly. L3: Working on kipping PU in a band? Practice and determine scale for WOD 2016 Regional Events 3 For time: 104 wall-ball shots 52 pull-ups M: Black ball / Top line 10ft W: Red ball / TOP LINE, 10FT. Regionals time cap = 6 minutes Our cap = 15 mins COOL DOWN 1. Adductor / lat stretch - sit with legs out in front as wide as you can, reach over your head with your right arm towards your left foot - hold for a count of 15, then take left arm towards right foot for a count of 15. 2. Ankle/quad stretch - sit on your legs so that your bum is resting on your heels. lean back to increase the stretch in your quads and ankles, then relax. Repeat for a count of 20.  |
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July 2018
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