WOD Tuesday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s)

Skill Practice

Pistols (10-12 Minutes)

1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s)

3. Lunge w/ Foot Up 1-2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

*Each Step Should Be 80% Mastered B4 Moving On

Conditioning

Metcon (AMRAP – Reps)

Accessory Triplet

12e Lateral Band Walk

60s MB Transfer @ 16/20 (Max Glenghts)

30s Glute Bridge

*3 Rounds – 1.5-2 Minute Rest

*Record Total Gym Lengths

Cool Down

Dead Hang (Accumulate 2 Minutes Breaking Up As Needed )

Hanging from a bar with active shoulders & glutes.
*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)