WOD For the Week of Dec. 9th

WOD #1

Warm Up: 

  • 25 Air Squats
  • 25 Double Unders (Jump rope) or 50 Singles
  • Stretching:  Samson Stretch (60-90 seconds each leg)

Video for samson stretch, remember to keep your knee over your ankle.

WORKOUT – AMRAP 10 
 

  • 10 – Seated Strict Shoulder Dumbbell Press (Choose appropriate load)

 

 

  • 15 – Push-Up

 

Write rds and DB load in comments
 Seated press video (I prefer you seat on the floor to mute your legs for this movement)

http://www.youtube.com/watch?v=X04t6E3UQY4

WORKOUT #2

Warm Up:

  • 25 Air Squats
  • 25 Double Unders (Jump rope) or 50 Singles
  • Stretching:  Samson Stretch (60-90 seconds each leg)

Video for samson stretch, remember to keep your knee over your ankle.

WORKOUT #2

AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!

  • 15 – Sit-Ups
  • 10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero.
A Thruster is a combination of a squat with a push press.  Here’s a video of correct Thruster Form.  Watch before completing, take breaks if needed.   Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.

https://www.youtube.com/embed/1KYPZ-Jzo3w?version=3&rel=1&fs=1&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent

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