WOD 9-17-24

WARM UPS:

Jog

Warm Up Shoulders

2X | CART WHEELS DOWN,

2X | BEAR CRAWLS BACK

2X | ROUND OFFS DOWN

2X | CRAB WALK BACK

2X | FORWARD DIVING ROLLS DOWN (Supermans)

2X | DUCK WALKS

2X | FAST FEET

2X | KARAKEE

2X | FIREMAN CARRIES DOWN AND BACK

2X | PIGGY BACK DOWN AND BACK

15 | SPIDER PUSH UPS

15 | V-UPS

10 | PUSH UPS

10 | SIT UPS

5 | PUSH UPS DOWN AND PAUSE

CRUNCHES: AS MANY AS YOU CAN DO

WATER BREAK

Hip Heist drill

Line up equal lines WITH THE BLUE TAPE

Grab Partner hips and shots all the way to the wall |

Snap partner down all the way to the MAT |. Foot work | Good stance

Partner closest to line | Apply pressure | Duck Unders |

LINE UP ON 3-4 LINES

HANDFITTING DRILL

ARM DRAGS

DUCK UNDERS

DOUBLE LEGS

WATERBREAK

STAND UPS (REFEREES POSTION)

BREAK DOWNS

LINKS INCASE FOR REFERENCE

LINKS IN CASE FOLKS WANT TO LEARN ON THERE OWN TIME:

1. Gymnastics & Tumbling

   • Forward Rolls

   • Forward Diving Rolls

   • Backward Rolls

   • Backward Rolls with Extension

   • Cart Wheels

   • Head Springs

   • Round Offs

   Jumping & Explosion

• One Leg Hops

• Knee Explosions to Feet

• High Knees

• Backward High Knees

• Butt Kickers

• Standing Broad Jump

2. Agility & Foot Speed Drills

• Bunny Hops

3. Core & Coordination Drills (Lines)

• Bear crawl

• Knee running (hands off of mat)

• Sideways plank walk (side winder)

4. Skills Based Activities

• Stance & motion |

• Scramble to stance  | On your back | Head to Head

• Back bridge | Crawl under and arch-overs

• Mirror drill

• Stand up returns |  Fast as you can | count | 15 seconds

• Back step summersault

• Spin drill

• Back Arch 

• Wall Flip Over

5. Strength Based Drills (scatter & partner)

• Neck bridges & walk around

• Front bridge kickovers

• Push ups

• Sit ups