WOD – Monday 1/8

What a day yesterday. 20 people in both the 7 and 8. 60 in the 9. All for a good cause. Thank you for coming out, that was one of the coolest things I’ve got to do. Coach almost 100 athletes in one morning.

Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds for quality
6-10 ring rows
8e KB strict press
16 hollow rocks
10 push-ups

Banded shoulder mobility

A. Push press – wave format; 3.2.1., x3
B. Bent over rows – 4×8; AHAP
Full strength day with some sprints afterward. The goal should be to spend at least 30 minutes in A and B, then sprints should be started in class and probably finished after class. This might take a total of 70 minutes to complete, so plan accordingly.
Push press; we emphasized the importance of the rack position in our squat cleans so let’s transfer that idea to the PP. Make sure you aren’t holding the bar out front. Coaches will explain why this is so important from a safety and efficiency standpoint.

AB sprints; 6 to 8 rounds
:25 hard, 2:30 rest

Accessory Work
Banded tricep pushdowns – accumulate 100
Banded ab curls – accumulate 100

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