Jun 25, 2012
Tuesday 6/26
Lindsay taking Diva for a spin!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes and T-Spine/2 Minutes – lax ball shoulders
Mobility: 2 Minutes – Calf stretches and ankle mobility/2 Minutes – Band shoulder extension (OH+lat stretch)
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes complete 2 Barbell Rows (Choose Load)
Metcon - EMOM For 12 Minutes:
Odd Minutes: 10 Shoulder to Overhead (135/95)
Even Minutes: Max Box Jumps (24/20)
*Level 2: 115/75
*Level 1: 95/65
*For each odd minute you do not complete all 10 shoulder to overhead, complete 5 bar facing burpee penalty post-WOD…
Buyout: 3 x 10 Good Mornings (45/25), 2 minutes per side – pigeon pose on box
Wednesday 6/27 WOD:
Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, quads, IT band and T-Spine/2 Minutes – lax ball pecs
Activation: 2 Rounds of: 10 kipping swings, 10 ring rows (low difficulty), 10 scapular pushups, 10 reverse lunges
Dynamic Warmup: Coach’s Choice
Metcon - “Cindy”
AMRAP 20 Minutes:
5 Pullups
10 Pushups
15 Air Squats
*Scale band assisted pull-ups/ring rows and knee/box pushups as needed
*COMPARE TO 2/18 or 9/21
Buyout – Accumulate 2 minutes in L-Sit hold (rings, parallettes or off boxes)
