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Wednesday Virtual/Home WOD 05.06.2020

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Check with your coach or sign up for a free trial on their homepages… a yoga video of choice via you tube for lone training experiences today works as well, ninjas…

 Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 2:00 to 4:00 x Run or Row
II. ROMWOD Prep (selection based on athletes’ present)

Impact/Focus: ROMWOD 20-25 Minutes
1. 20+ Minutes x “DRAGON DO OVER” Link found HERE
(Poses: Dragon, Fragon, Half Front Split)
2. 20+ Minutes x “ANKLES TO SHOULDERS” Link found HERE
(Poses: Saddle Eagle, Saddle Archer, Low Dragon, Saddle, Seated Forward Fold)

“Flowgi”
4 Rounds for time of
16 x Deadbugs
8 x Inchworms
16 x Shoulder Taps
8 x Russian KB Swings (Heavy)
16 x Samson Lunge
8 x Prone Snow Angels

Notes: As written this is a solid core WOD grinder, however, those looking to make it sting simple multiply all reps x 2.

Snow angels felt amazing for the shoulders and posture! GET AFTER IT, NINJAS!

Demo Videos
Snow Angels link click HERE
Dead Bugs link click HERE

Post scores to comments.

Turkish Get-ups Post WOD cooldown
5 Rounds of work 2:00 x 1:00 rest of
Turkis Get-ups, alternating sides per rep

+Shoulders to floor drill
+Armbar Stretch

Samy Daghir

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