Today is the first of our regularly programmed WOD & Bod days. The purpose of these is to get a great workout in as well as have allotted time to encourage (force) our athletes to take care of themselves.
If the mobility listed doesn't target your specific needs, let the coach know your problem area and they can help you come up with a game plan!
1.) 20-15-10-15-20 Pistol Squats, alternating GHD Sit-ups (Scale GHD reps as needed or use Abmat) 2.) 8 min calf smashing 3.) 12 min Upper Shoulder/Back lacrosse ball smash 4.) Pick a piece of Extra Credit from another day
3x10 Double kettlebell overhead archer squats complete with 9s, 13s, and 26s / All mobility complete / EMOM2: 1 legless rope climb, 10 wallball sit-ups, and 10 cal assault EC from Tuesday complete / Strict Press from yesterday: 3x3 strict press @ 125# then 2x5 strict press at the same weight.