WOD 07/16/16

8 Minutes of Hip/Foot/Ankle Mobility (Click links for details)

A1- NFT- 20 Each Banded Glute Bridge/DeadBug/Good Morning/Pull Apart
A2- 2 RNFT of:
15 Cal Row (8/5)
1o PVC OHS
10 HRPU
10 OH M.B. Toss (20/14#)

B- 5 Rounds of: 20 Seconds Sprint or Bike Sprint Distance @95% Very Hard Pace; 150 Seconds (2:30) Rest

Notes: Use first two rounds to build up to 95%, last 4 rounds should be @ a Very Hard pace.

C- Event 2- The Throw Down (Practice!!) Powered By Park Slope Day Camp
30 Minute Partner EMOM of:
Minute 1: 7 Synchronized Box Jump Over (24/20″)
Minute 2: 7 Synchronized Burpee
Minute 3: 7 Synchronized Ab Mat Sit Up

Notes: In Teams of 2/Both partners working at the same time/Work on timing/Practice with your ThrowDown partner if possible/Keep pacing @ 80-90% challenging but sustainable aerobic pace/Synchronized Box Jump Overs- The repetition starts with Both athletes standing on the same side of their box; the Team must jump with two feet at the same time; they must land on the Box at the same time; the team must jump over the box and land on the other side at the same time.  Repetitions that are staggered will not count/ Synchronized Burpees- The repetition starts with both athletes in the standing position, side by side facing the same direction. Both athletes will drop the to the ground ensuring that their chests touches the ground at the same time. They both push up into a plank position at the same time and both come up off the floor and jump and clap their hands over head at the same time for the rep to count. Repetitions that are staggered will not count/ Synchronized AbMat Sit Ups The Repetition starts from a sitting up position with both hands in front of the feet touching the ground and ends with both hands over head touching the ground.  In order for the rep to count the reps must be completed at the same time. Repetitions that are staggered will not count./***-->If you are Competing in The Scaled Division: Sub Box Jump Over with Synchronized OH Walking Lunges!