Tuesday, March 1, 2016

Wednesday - Coach's week - Day 3 - Jumping Grace (Coach Sabrina)

Monday and Tuesday have been rough so far but so much fun. We have a little more lifting, but on a lighter side. 
I asked Coach Sabrina to come up with a fast WOD with 1 or 2 simple moving parts.
Short and Simple!
And she came up with a good one!

Group warm up
Shoulder warm up
3 rounds
10 second hang from bar
6 C's and D's
6 Ground to bar touches

Skill: (15 mins)
Pull up progressions . What is your Next level pullup
If you can do 10 box pullups, move to kipping
if you can do 10 kipping, then move to Chest to bar.
If you can do 10 chest to bar, work on Butterflies
If you can do 10 butterflies, move to chest to bar butterflies
then if you can do all of that, time for some MU work.

Then, max rep Commando Pullups in 1 minute (make sure beginners have a pad and a spot)

Jumping Grace
10 Clean and Jerks 135/95 L3, 115/80 L2, 95/65 L1
10 Burpees to a 6 inch target (from your highest reach with both arms up and flat footed)
10 Clean and jerks
10 burpees
10 clean and jerks
10 burpees

Yoga stretching main muscle groups
Ham strings

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