200831 - Motivation Monday

QOTD - What game do you bring for “Game Night”?

WARM UP - 200m Run
(Down and Back of each)
Squat Hops
Walking Lunge
Drinking Bird
InchWorm
Spiderman
Crab Walk
Duck Walk
THEN….
10 Squats
10 Feet Together Squats
10 Push Ups
10 Narrow Push Ups

MOBILIZE - Quad Stretch
Ankle Stretch

SKILL - 10 Minute Clock (10 of each movment)
(A) - “Can perform pistols with confidence.”
1: DB Bulgarian Split Squats
2: Weighted Pistol Practice
3: Banded Pistols for Speed

(B) - “Cannot consistently do pistols”
1: DB Bulgarian Split Squats
2: Candlestick Pistols
3: Box Pistols

(C) - “Still working on getting a pistol.”
1: Bulgarian Split Squats
2: Box Heel Taps OR Heavy Box Step Ups
3: Candlesticks OR Ankle Lock

COACH PREP - Review Wallball and Push Up form!

WOD -
(A: Competitor)
FOR TIME
200m Med Ball Run - BUY IN
30 - 20 - 10
Wallballs 30/20
Hand Release Push Ups
(10 Pistols b/w each set)
200m Med Ball Run - BUY OUT

(B: Performance)
FOR TIME
200m Med Ball Run - BUY IN
30 - 20 - 10
Wallballs 20/14
Hand Release Push Ups
(10 Pistols b/w each set)
200m Med Ball Run - BUY OUT

(C: Fitness)
FOR TIME
200m Med Ball Run - BUY IN
30 - 20 - 10
Wallballs 14/10
Hand Release Push Ups (to block or box) OR Knee Hand Release Push Ups
(20 Med Ball Step Ups b/w each set)
200m Med Ball Run - BUY OUT