Friday May 19th WOD – Invictus Fitness Solutions
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Friday May 19th WOD

19
May

Friday May 19th WOD

Omega Fit Friday

 

Warm Up

Coaches Choice
Coach to choose warm up modality

 

MOBILITY

Stretching Matrix
Hamstrings
Quads
Hips
Calves
Lats

 

Strength

Block 1 (7 min) Partner work
Med ball Squat Chest Pass x 20 each (40 total)
Med ball Slam passes x 20 each (40 total)
Repeat
Band Rows with Partner remainder of time
Block 2 (7 min) Partner work
1 partner runs up the stairs and down while other partner does wall sit
Both partners do 20 shoulder taps then repeat
Block 3 (7 min) Partner Work
Med ball Pass sit ups x20 each (40 total)
Partner push up to fist bump x20 total

 

CONDITIONING

Conditioning Circuits
Block 1 (7 min) Partner Work
1 partner on rower while other performs exercise until rower portion is complete
1. 200 m row / Jumping Jacks
2. 10 cal row / squat Jumps
repeat until time is up
coaches choice
Block 2 (7min) Partner Work
1. Airdyne 10 calories
2. Jumping Jacks
Block 3 (7min)
1. Fish Game contest
Plank for remaining Time  Post winner score.

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