WOD

WOD Tuesday 6/26/18

“Helen”

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Warm up:
PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.
followed by?
400 Meter Run with the group, stopping incrementally to stretch.
Quad Stretch
Knee to Chest
Side Lunge
Walking Samson
Walking Spiderman
Solider Kicks
Toe Walk
Heel Walk

Sub for Run-
Row 500m each round