WOD 1/22

Level Two
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A1. Strict Pull-ups x15-20 x 3 Rest :30
A2. Push-ups x15-20 x 3 Rest :90
B1. Dips x15-20 x 3 Rest :30
B2. Hor. Ring Rows x15-20 Rest :90
then…
Ab Circuit
6 Rounds
1:00 Hazda Squat/Partner Straddle Stretch (Switch stretches each round)
1:00 Side Plank (Change sides each round)

Level One (TEST DAY)
Skill
Jerk

then…
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30
*First 3 Sets are attempts to get :30 Chin over bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00

then…
2-Person Farmer Carry
400M (50lb, 40lb)
*For time

It’s just a phase: A guide to your kid’s good food transition
*Post thoughts to comments

“The surest way not to fail is to determine to succeed.” – Richard Brinsley Sheridan