Jun 17, 2012
Monday 6/18
Welcome to tribe Chris. Coming in and crushing some kipping pull-ups.
Self Myofascial Release: 3 minutes – foam roll hamstrings, glutes, IT bands and quads/2 minutes – lax ball shoulders and heads of quads
Mobility: 1 minute wall quad stretch (each side)/2 Rounds of: 30 second cobra stretch, 15 band pull aparts
Strength: EMOM for 10 minutes complete 3 HSPU’s (choose difficulty)
*with remainder of each minute complete 10 anchored sit-ups
Metcon - 5 Rounds For Time:
6 Front Squats (185/115)
12 Pushups
40 Double Unders
Buyout: 3 minutes – Band shoulder extension and band crossbody/tricep stretch followed by 2 rounds of 5 Turkish get-ups (5 each side)
Tuesday 6/19 WOD:
Self Myofascial Release: 3 minutes – foam roll hamstrings, IT bands, T-spine and lats/ 2 minutes lax ball shoulders and hips
Mobility: 10 wall squats with monster band, 10 pvc pass thru’s, 10 pvc overhead squat
Dynamic Warmup: Coach’s Choice
Strength: EMOM for 8 Minutes complete 1 Snatch Balance + 3 OH Squats (choose load/land shallow as necessary in snatch balance or no snatch balance and complete 4 OHS)
Metcon - For Total Calories/Reps:
6 Rounds of: Row Max Calories (30 seconds:15 second rest)
6 Rounds of: Max Plate Burpees (30 seconds:15 seconds rest) (45/25 pound plate)
immediately followed by:
2 minutes max wall balls (20/14)
Buyout: 3 x 10 glute ham raise/ 2 minutes pigeon pose
