Thursday, September 29, 2022

MOCK GAMES WEEK

Rev-Up!

800m easy run

then

2 Rounds

10 Shoulder Swimmers

12 Ring Rows

15 Air Squats (Focus on shifting weight around)

20 Handstand Hold

then

5 Mins Skill Practice for each movement as needed practice for WOD

Skill Speed Medley

All For Time:

3 Rope Climbs or Rope Walkouts

75 Single Unders*

10 Left - Unbroken Pistols OR Pistols OR DB Step-ups

10 Right - Unbroken Pistols OR Pistols OR DB Step-ups

Handstand Walk (2 OR 1 Rigs) OR 30s Handstand Hold

Rest 1 Min

2 Legless  Rope Climbs OR 3 Rope Walkouts

50 Double Unders or Single Unders

10 Left - Unbroken Pistols OR Pistols OR DB Step-ups

10 Right - Unbroken Pistols OR Pistols OR DB Step-ups

Handstand Walk (1 Rig Zig Zag OR 1 Rig) OR 2 Wall Walks

Rest 1 Min

1 Legless Rope Climb from seated start OR 1 Legless Rope Climb OR 2 Rope Walkouts

25 OR 15 Double-under Crossovers OR 25 Single Under Cross overs

10 Left - Unbroken Pistols OR Pistols OR DB Step-ups

10 Right - Unbroken Pistols OR Pistols OR DB Step-ups

Handstand Walk (1 Rig Zig Zag + Piroutette start OR 1 Rig Zig Zag) OR 3 Wall Walks

*Full Rx - Singles and Double Unders must be unbroken

Target: Complete first 2 sections

Cap: 15 Mins

Recovery Cool Down (Optional but recommended, not coach directed)

5 Min Bike to let heart rate come down slowly

1 Min/side Banded on Righ Lat Stretch

1 Min/side Calf Stretch