Warm up A 2 rounds
1 minute Run, nose breathing
20 seconds/elbow Side plank
5/5 Dead bugs
Warm up B. Hamstring stretch
5 repetitions/each side
– 5-10 seconds contraction, pushing with your feet
– 5-10 seconds stretch, pulling your feet toward you before the next set
Warm up C. EMOM 6
Odd: 20s high knees @RPE 7/8
Even: 3-5 Inch worms
Advanced: 10 mins Broomstick/bar Squat snatch practise
Beginners: 10 mins Broomstick overhead squat practice.
WOD b) Amrap 14Min
10 Sandbag Ground To Overhead
50 lateral hops
Urging athletes to get creative again, find something you can take from the floor and bring it overhead. Ideas beyond an actual sandbag.
-Backpack filled with weight
-Bag of cement mix
-Grocery bag filled with weight Adjust reps as necessary to the weight of your object.
We are loving all the creativity guys, post your score in our closed FB group.