Wednesday
Warm UP:
DROMS
2 Rounds
10 Walkout on Hands
10 Scorpians
10 Iron Crosses
10 Spiderman Lunges
10 Fire Hydrants each leg
10 Hip Pop Ups
10 PVC Pipe Pass Thrus
10 OHS
Roll Mid Thoracic
Mobility:
Ankle Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold – shifting weight from one side forcing deeper dorsiflexion of the ankle
Skill: Athlete’s Choice
Strength:
Rest Day/Make Up Day
Metcon:
Partner WOD
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift 365/310
30 Weighted Push Ups 45/25 (One partner working at a time – 30 total reps combined)
30 Situps (Working at the same time)
5 Partner Deadlift 365/310
30 Weighted Push Ups 45/25 (One partner working at a time – 30 total reps combined)
30 Situps (Working at the same time)
Both partners working at a time on all movements except push ups when only one partner is working at a time.
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