Yoga 906
FREE to members.
$5 Drop-in Fee.
Power Flow tonight at 6:30pm.
Come and get your stretch on!
OnRamp:
3 Rounds For time:
15 Front Squats
400m Run
15 Push Press
A GENERAL WARM-UP
1) 5 minutes: row, bike, jog, or jump rope. Increase pacing each minute
2) 2 Rounds
30 second hands on box shoulder Stretch
10 Sprinter hammy to samson
10 DB single arm OH lunge walk
10 Spiderman
15 Banded arm swings/side
B WOD
WOD
“16.1”
AMRAP 20 Minutes
25 Foot Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25 Foot Overhead Walking Lunge (95/65)
8 Chest to Bar Pull-ups
INTENDED STIMULUS
An open test that is longer in duration, light load, and high rep. Try to keep a consistent pace throughout all rounds vs. a fast pace that significantly slows throughout the duration of the workout.
SCALING OPTIONS
1) Scale 1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
2) Masters Rx’d (55+ divisions)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
3) Masters Scaled (55+ divisions)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted
C COOL DOWN
Couch stretch, 90 seconds per side
Band lat. stretch, 90 seconds per side
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