Jun 11, 2012 Comments Off
Tuesday 6/12
Anthony and Dom banging out some chest to bar pull-ups!
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 and pigeon pose
Wednesday 6/13 WOD:
Metcon - For Time:
60 KB Swings (53/35)
50 Burpees
40 Pull-ups
30 Pistols
20 Single Arm DB Power Snatch (45/25)
10 Ring Dips (5w) (sub pushups 2:1)
100 ft Overhead Walking Lunge (45/25)
Buyout - 3 Rounds of: 10 plank to left side plank/plank to right side plank followed by max L-sit Hold (parallettes, box or rings)
