WOD 06/06/17

A1: Warm-up

5-10 Minutes of Ready To Run Series!

VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk

VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU

VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco

VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg

VIDEO 5: https://www.youtube.com/watch?v=IvZnjkEBGb0

A2: The Dot Drill

A3: Acceleration Wall Drill

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

A4: 3 Rounds of:

400M Run=
Sprint First 10 Seconds @95-100% Very Hard Pace/Complete remainder of 400M Run @80% Sustainable Pace; 90 Seconds Walk

B: 10-15 Minutes of Skill Work:

Static Hold:
Handstand Hold/ Wall Facing Split Handstand Hold/ Forward Roll/ Freestanding Handstand Hold-> Forward Roll/False Grip Active Hang/Dip Support Hold/Ice Cream Makers
@50% Easy Pace

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

C: 30/20/10 Each For Time:

WallBall (20#-10’/14#-9′)
Pull Up
Calorie Row (8/5)