Monday 4/4/22

The Board

Station Day! 9:00 in each station ~ 4:00 to transition to the next

The Mobility

• T-Spine Wall Extension
• Bone Saw Calf Smash

The Warm-Up

• Scapular Pull-Ups
• Corkscrews
• Tap Swings
• Hip Mobility Out/In
• Heel Walks
• Toe Walks

Station #1

Focus is QUALITY not volume. No score for this station.For the pull-ups, you can work on strict, kipping or butterfly. If working on kipping or butterfly practice tight positions (hollow/arch) etc.For the push-ups we want perfect reps only. Try and elevated surface such as a box rather than your knees if possible.

• Elbows at 45 degrees
• Hips traveling with chest.
• Chest to deck (not belly button or thighs)
• Full extension at the top.
• Tight core

https://youtu.be/kXrLAW0JaNA

Station #2

• We will be easing into our running season here. If you would like to run one, row the second go for it. If the weather is crappy, row both.
• In order to finish this WOD your runs must be around 3:00 each and your push-ups and rows should be about the same. Take a look at the clock BEFORE you head out for your final run. We don't want you down the road when the timer goes off.
• Fit will run around the upper parking lot loop so you can stay close by on your final runs.
• Be sure to stand all the way up with the bar, THEN hinge into your barbell row. This keeps the back nice and flat through the movement.

https://youtu.be/FGpfdjHCbNA

Station #3

• 9 minute Up Ladder.
• You will start the WOD with Tuck-Ups, and you will do Tuck-Ups between each set of Kettlebell Swings and Wall Balls
• This WOD will be score by number of rounds complete.

For example:

• 10 Tuck-Ups, 3 KBS, 3 WB
• 10 TU, 9 KBS, 9 WB
• 10 TU, 15 KBS, 15 WB

The Finisher

https://youtu.be/embYcssxPYE