WOD 9/16/16

Intermediate 

Strength:

Front rack lunge – 6 x 4

Agility and Speed Work:

Speed ladder drills –

High Knees

Lateral hops

Muhammed Ali’s

Explosive side to side squat hops

Lateral lunge hops

icky shuffle

Metcon:

Timed cone drills –

Long skip, back-shuffle, Sprint x 3

Leaps, Carcoa, Bear crawl x 3

Sidestep Zig zags  x 3

Sprint, backpedal, Sprint x 5

 

Beginner

Strength:

Back rack lunge – 6 x 4

Agility and Speed Work:

Speed ladder drills –

High Knees

Lateral hops

Muhammed Ali’s

Explosive side to side squat hops

Lateral split squat hops

icky shuffle

Metcon:

Timed cone drills –

Long skip, back-shuffle, Sprint x 2 – 3

Leaps, Carcoa, Bear crawl x 2 – 3

Sidestep Zig zags  x 2 – 3

Sprint, backpedal, Sprint x 3 – 5