Reminder that we start the Warmup as a group promptly at the start of the class time! This is week 2 of Coach Mike’s programming.
This week, your coaches will warm you up using selections from the following elements/skills:
2. Ring Work (inverted/skin the cat)
3. L-Sits/Planche/Hanging L-holds
4. Medball work
5. Turkish Getups
6. Handstand elements (pushups, walking, balancing)
7. Jumping Rope
8. Mobility movements based on the WOD
Today’s Warmup: Partner Medball toss competition
-Pair up with a partner.
-Pick a Medball (any weight…make is somewhat of a challenge).
-Partners will start 1 mat apart from each other (4′)
-Execute a front squat to a thruster..throwing the ball like a wallball shot
-Your partner must catch the ball, then execute the same back to you.
-If you both successfully catch the ball, then you each take one step back.
-Continue until someone drops the ball or you can’t get the ball to your partner.
13 min AMRAP
• 5 Thruster (115#/85#)
• 8 Sandbag getups (4L/4R) (80lb/40lb)
• 10 Pullups
Other scaling options for Thrusters
95/65, 75/45 (or as appropriate for abilities)
This week, we’ll be featuring great podcasts by Nora Gedgaudas from Primal Body Primal Mind.
We’ll start the week with an interesting topic: Addressing nutrition to treat Autism.
The second half of the podcast, if you’re interested in learning about it, discusses a case of neuro feedback to help an autistic child.