Groups of 3 or more play "Badger Badger Bear" three times
Same concept with two except bear crawl the entire time. Instructor can play too. If only one person in class do two laps of bear crawl.
WOD:
3 Rounds of:
10 Over Head Squats (95/65)
20 Ring Rows
30 Wall Ball
Concentrate on form here a ton! Make sure squats are looking good at the bottom of every Wall Ball - also make sure proper squat form is maintained while OHSing.
Skill: 5 minutes practice on HSPU or Handstand holds. 3x 30 second hold on each leg doing a Single Leg Hip Bridge
WOD: Zombie Apocalypse
Draw straws to see who is alive and dead tithe start of the game.
If two people in the class - one straw long one short if 5 people in class 3 straws long alive 2 straws short.
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 800m
80 Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m
*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
2 minutes mashing down the wrists on the floor one way
2 minutes mashing them down the other way
Then
20 dead hang pull ups
WOD:
2 Rounds of
2 x 30 sec on - 30 sec off of Burpees
2 x 30 sec on - 30 sec off of toes to bar
2 x 30 sec on - 30 sec off of tire flips
2 x 30 sec on - 30 spec off of tire jumps
Ok so here is the thing for pull ups. We are having a slew of injuries rise to the surface and I believe the culprit has been identified as starting Kipling pull ups before the shoulders are strong enough and flexible enough. Lipping pull ups are truely the next step beyond dead hang pull ups. Even though to some of you it may feel like a step down everyone is required to take the Pull Up Test before they are allowed to even attempt Kipling or swinging pull ups even with a band.
Pull Up Test = must be able to perform 5 dead hang pull ups in a row before attempting the kip
If you can't do one dead hang pull up go to the bands (dead hang)
We will enforce this to ensure no one else injures their shoulder and rotator cuff and once this strength and stability is reached, kipping pull ups are no problem no matter what.
2 min bully stretch each arm go further
2 min straight arm torque (Sit on floor with arms stright out behind and scoot butt away from hands)
2 min each side pole bent over Stretch for the shoulder blades.
50 Wall Ball Sit apps against the wall
Sit on heels with toes curled under for 1 min
Place the tennis ball in the side of the hip / outer side of butt and lay on your side on it hard
2 min per side
Skill:
Use tennis ball on shoulder blade and in between shoulder blades ( all upper back )
5 min
WOD
"Fireabreather Regional WOd 5"
"Brian Buster"
3 Rounds of 90 Double Unders
Then as many shoulder to overhead as possible in the same time as it took you to perform 90 double unders
Mod I fixation is 270 singles
Score is total time minus total number of shoulder to overhead in secs
