WOD 7/27/10

Posted by Chad in Workout on 07 27th, 2010 | no responses

Strength WOD: Rest Day

Choose one:

Stand-up: (WOD DEMO) With a training partner holding mitts or on a heavy bag.
As many rounds as possible in 20 minutes
1 minute of:
Cross-Hook-Cross-Bob-Cross-Thai Clinch-2 Knee Strikes each left and right-Push off-Circle-Jab-Jab-Cross-Hook
Then…
25 Jumping Squats

Clinch: With a training partner wearing a Gi or No Gi.
50 Jumping Squat
75 Koshi Guruma (set up only)
50 Jumping Squats

Ground: With a training partner wearing a Gi or No Gi.
3 rounds:
35 Burpees
5 minutes of Shadow Rolling
*Shadow Rolling-Flowing from one drill to another working on form and technique while under fatigue and stress. Use drills such as hip escapes, granby shoulder rolls, hip escapes to knees to elbows, reverse hip escapes, etc. Constantly move for 5 minutes.



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