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)

Metcon:

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

OT:

Yoga stretching main muscle groups

Ham strings

Quads

hips

chest

spine