Jul 1, 2012 Comments Off
Monday 7/2
3 round wod with 335 deadlifts, no big deal!
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
Tuesday 7/3 WOD:
Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and hips
Mobility: 10 wall squats with monster band, 10 int/ext rotation (5/2.5# plate), 10 wall angels
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes complete 3-stop snatch pull + 1 Snatch (Power Snatch as needed)
Metcon – For Time:
21-15-9
OH Squat (115/75)
Toes to Bar
Buyout: 3×10 glute ham raise and 1 minute pigeon pose (1 minute per side)
