WOD 05/09/17

A1: 5-10 Minutes of before class-

Ready To Run Series
VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z…
VIDEO 2: https://www.youtube.com/watch?v=EOJPK…
VIDEO 3: https://www.youtube.com/watch?v=K4t9O…
VIDEO 4: https://www.youtube.com/watch?v=NWv5B…
VIDEO 5: https://www.youtube.com/watch?v=IvZnj…

A2: Acceleration Wall Drill

https://www.youtube.com/watch?v=Wl3NO6eGQTw

March- 5 Each
1,2 Switch- 5 Each
1,2,3 Switch- 5 Each
10 Second Rapid Fire

@Build intensity as your mechanics become fluid and natural. Focus on fast Punch up; Rest 20 Seconds Between Drills.

A3: 3 Rounds of:

10 Seconds Banded Sprint @95-100% Very Hard Pace +

400M Run @80-90% Sustainable Pace; 90 Seconds Walk
**Use 2 bands**

Banded Sprint=https://www.youtube.com/watch?v=0zK5BB2DbD8

(Skip to 2:23 for flaws and set up)

B: 10-15 Minutes of Skill Work:

Kipping: RMU/BMU/TU’s/Pistols

Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing on developing proficiency.

C: For Time:

30 D.B. Push Press
30 Calorie Air Bike
30 WallBall (20#-10’/14#-9′)
30 Calorie Row (8/5)
30 Burpee
800M M.B. Run (20/14#)