Jun 18, 2012
Tuesday 6/19
Edna cruising through some double unders, like a boss!!!
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
Wednesday 6/20 WOD:
Metcon - For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (155/105)
CTB Pullups
KB Swings (53/35)
*Scale to 135/95 or 115/75
*20 Minute CAP
Buyout – 10 x plank around the world followed by 1 minute rest, then tabata hollow rock
