Thursday, February 8, 2018

2/8 Day #25 (Volume/ Go!)


Jump Rope Warm up
A- 2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

B- Shoulder Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

Skill
Body positioning on CTB pull ups

WOD
Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap


GoFit
Jump Rope Warm up
A- 2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

B- Shoulder Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

Skill
Body positioning pull ups

WOD
7x
20:40
-Air bike
-Jump rope

-Pull ups


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