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Active Recovery 3.0

a. Warm Up: 5min foam roll any target areas EMOMx6 – :30 sec Front Plank (forearms) Tabata: walking down dog/spider and reach. b. WOD: 40min AMRAP – 800m Runs (sc: 400m runs) *work to rest ratio is 1/1, athlete must rest. *athlete may row if too cold.

Warmer Weather?

a. Warm Up: 12 min EMOM – 12/9 Cal Row 3 Deadlifts + 3 Thrusters + 3 S2O 45/35 5 Burpees + Air Squats + 5 Jumping Jacks 5 scap retractions + 5 Hollow Kips b. Partner WOD: one athlete works at a time. (try to share equipment with other teams. You can always start from the bottom up). 2 RFT – 50 Wallballs 20/14 Comp: 30/20 40 Slam Balls 50/40 30 T2B (sub GHDSUP, K2C – controlled, V-ups) 20 Clean & Jerk 135/95 Comp: 185/135 1000m Row (sub: 60/40 cal Bike)

A-A-Ron

Finally watched the Substitute Teacher skit. Thanks A-Aron! I needed the laugh.   a. Warm Up: :30 secs on :30 secs off for each movement: Jumping Jacks Mountain Climbers Hollow rocks/hold Superman Hold Greetings OHS Paleo Chair BPA Heel n Scoop Tabata: Lacross Toss (burpee penalty)   b. Back Rack Lunges: (reverse step) Every 2 mins for 10 mins perform: 4 reps L/R @ 40-50% of 1rm back squat   c. WOD: For Time – (start second heat 5 mins later) 1000m Row 30 RKBS 70/53 100 Dubs (200s) 30 Cal Bike  

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