Public Whiteboard

Components

Piggy Back

Settings

WOD

12NOV2019

Warm-up

Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Sitting Arm Swings
Standing Arms Swings
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
100ft. Fast Feet
10 Shuttle Runs

Mobility

Pigeon Pose: 1 Minute Each Side
Child's Pose: 1 Minute

Strength & Skill

Lateral Dumbbell Burpees:
1. Feet
2. Move Prep

Shuttle Runs:
1. Fast Feet
2. Move Prep

Dumbbell Snatches:
1. Switching Hands
2. Muscle vs. Power
3. Move Prep

Metcon

Choose a weight on DB Snatches that can be completed unbroken on every round

Piggy Back (Time)

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)
*10 meters equals 32.8 feet

After Party

Metcon (No Measure)

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

Whiteboard:

Tuesday, November 12, 2019

Athletes: