Jun 10, 2012
Monday 6/11
Jen Ai and G House loving some thrusters!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, IT bands, T-Spine/2 mins – lax ball shoulders
Mobility: 1 minute each side – 2 position band assisted front squat rack stretch/1 minute wrist stretches
Activation: 2 Rounds of 10 ring rows and 10 band W’s/olympic barbell warmup
Strength: Power Clean – 1 Rep Max
Metcon – For Time:
21-15-9
Wallballs (20/14)
Toes to Bar
Buyout – 2 Rounds of: 10 pushup plus lateral walk/pole pec stretch and band lat stretch – 1 minute each side, 10 weighted internal rotations (5m/2.5w), foam roll T-spine
Tuesday 6/12 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, lats and T-spine/lax ball lats and shoulders
Mobility: 1 minute each side – band lat stretch and 1 minute each side – crossover stretch
Dynamic Warmup: Coaches choice
Strength: Weighted Pull-up 3-3-3-3-3
Metcon - For Time:
200m Run
9 x through the following complex – 1 Deadlift, 1 Hang Power Clean, 1 Thruster
400m Run
7 x through the following complex – 1 Deadlift, 1 Hang Power Clean, 1 Thruster
600m Run
5 x through the following complex – 1 Deadlift, 1 Hang Power Clean, 1 Thruster
*Choose load on complex – suggested (115/75) advanced (135/95)
*20 minute cap – cut runs in half as needed to finish under time cap.
Buyout - 3 x 10 band good mornings/4 minutes band hip flexor stretch plus pigeon pose
