Jun 5, 2012 Comments Off
Wednesday 6/6
Megan looking good on the wall balls during Saturdays partner WOD!
Self Myofascial Release: 5 minutes - Foam roll calves, hamstring, IT band, gluteus, T-Spine and lats/2 minutes – lax ball shoulders and pecs
Mobility: 1 minute – Band assisted front squat stretch per side(high elbow), 10 X walk with monster band (left, right, forward, reverse, 10 band hip abduction with monster band(both sides)
Metcon: EMOM for 12 minutes:
3 Power Cleans (185/115) *choose load that allows you to complete reps in 20 seconds or less
5 Lateral Burpees
*Remainder of each minute complete as many air squats as possible
Thursday 6/7 WOD:
Self Myofascial Release: 5 Minutes – Foam roll hamstrings, gluteus, IT bands and quads/2 minutes – lax ball pecs, shoulders and triceps.
Mobility: 1 minute per side – wall quad stretch plus overhead reach, 10 wall squats with monster band
Dynamic Warmup: Coach’s choice
Strength: Front Squat 5-5-5-5 (aim for 70/75/80 and 85% on sets)
Metcon - AMRAP 12 Minutes:
200m Run
15 SDHP (75/55)
10 Pushups (5w)
Buyout: Band hip flexor stretch(reverse lunge) and pigeon pose – 2 minutes per side
