General
Monday, November 13th, 2023 - Dryland Training
General Warm-Up
4 lengths running
1 length walking knee hugs
1 length butt kicks
1 length high knees
1 length hamstring stretch / arm sweep
1 length side shuffles (L)
1 length side shuffles (R)
1 length back peddling
1 length lunges
1 length karaoke
1 length walking knee hugs
1 length butt kicks
1 length high knees
1 length hamstring stretch / arm sweep
1 length side shuffles (L)
1 length side shuffles (R)
1 length back peddling
1 length lunges
1 length karaoke
Game - Dodgeball
10 Jumping Jacks to get back in game
Game - PVC Pipes
If team cannot get 5 in a row in 5 minutes, penalty is given.
Team WOD
2 Teams of 5; First team to 3000m wins.
Station 1: Row
Station 2: Plank
Station 3: Wall Sit
Station 4: Work
Station 5: Rest
Work:
3 Box Climb Overs
6 Slam Balls
9 Lunges
12 Situps
Station 1: Row
Station 2: Plank
Station 3: Wall Sit
Station 4: Work
Station 5: Rest
Work:
3 Box Climb Overs
6 Slam Balls
9 Lunges
12 Situps
Cooldown - Flowers by Moby (Bring Sally Up)
Air Squats
Cooldown - Happy by Pharrell Williams
Running, burpee every time we hear "Happy"