Jun 30, 2012
Sunday 7/1
Kelly and Katie putting up some solid scores on Cindy this week!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
400m Run
25 Burpee Box Jumps (24/20)
Monday 7/2 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 2 Minutes- Calf stretches, 2 Minutes – Wall quad stretch
Activation: 10 pushup + rotation, 10 db row with external rotation
Strength: Every 2nd Minute for 10 Minutes complete 5 touch and go deadlifts (reset if unable to hold proper position, no touch and go)
*during rest period hold max handstand hold or wall climb (30 seconds max), if unable to handstand hold complete 30 second plank hold
Metcon- AMRAP 10 Minutes:
7 Manmakers (45/25)
200m Run
Buyout: 3×10 band face pull
