Wednesday Home/Virtual WOD 06.03.2020

**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 793 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

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Individual Mobility Drills
8-10:00 Minutes

ROMWOD: “All American ROM”
(14:00 or 22:00 minute versions available)
Poses include the following
Child’s Pose w/ Shoulders
Down Dog
Seal / Sphinx
Lizard
Pigeon
Thread Flat Needle

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Appreciate the ROM” Link found HERE.

MetCon Warm-up Drills
I. Foam Roller and Lax Ball Drills
2 Rounds of
5 x Push-ups
10 x Goblet/Front Squat
20 x Deadbugs
II. Revisit to Mobility Drills as needed for Front Squat/Front Rack

Impact/Focus: Front Squat 1 rep EMOTM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat. Climb weight across each of the seven working rounds, perform the workload on the :90 seconds.

Warm-up Sets: 3-2-2 (climbing weight)
Front Squat Every Minute on the minute x 10:00

1-1-1-1-1-1-1-1-1-1 (climb weight to best rep max possible)

Notes: Increase weight with each set, attempt to climb to a heavy one rep record or heavy single for the day. The first three sets are warm-up sets/reps outside the 10 minute EMOTM at 3 reps per set and increasing weight to a starting point for the first set of 5 reps noted above.

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“It’s All In The Hips”
Complete for time
21-18-15-12-9-6-3 reps of
Wallball (20/14lbs)
Knees-to-elbows

Notes: Substitute thruster variations at the same rep scheme for equipment adaptations. Knees-to-elbows could be subbed out for toes-to-medball or v-ups if there was no equipment necessary (air squats ALWAYS fit, yessss). Scaling volume would be 15-12-9-6-3 for time. “Scaling is our friend.” –Pat Sherwood

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