Happy Leap Day – This will officially be the last day that I post a warm-up unless there is Â a huge outcry from the masses. Â Everyone knows the drill by now. Â The purpose of our warm-ups is to increase our body temperature and prepare ourselves for the strength work and WOD to follow. Â We like to include movements that work most if not all of the human movement patterns God blessed us with, and we will continue to do this under your coaches direction. Â Squats, horizontal presses, vertical presses, horizontal rows, vertical rows, hip extensions, and hip flexion exercises will remain in the forefront of our “warm-up routine” Â Why, because jogging on a treadmill just won’t prepare you for heavy snatches or fun metcons like Diane, or Fran.
Warm-up: 50 Double unders, 10 push-ups, 10 ring rows, 10 sit-ups, 10 Kb swings, 30 Second Samson Stretch
Strength/Gymnastics: Gymnastics – Work on Kipping pull-ups, Bar Muscle-ups, or inverted hangs depending on level
50 Wall-ball shots, 20 pound ball
35 Wall-ball shots, 20 pound ball
Row/Run 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
Time domain: Â 20-25 minutes