Jul 2, 2012
Tuesday 7/3
Josue showing us what a perfect squat looks like!!
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)
Wednesday 7/4 WOD:
Regular Classes cancelled today: 10am session only!!!
Metcon – “Murph”
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*Members will be given the option to do full Murph individually, full Murph as a partner WOD, half Murph individually(cut runs and all reps in half), or small Murph 400m run, 25 pull-ups, 50 pushups, 75 air squats, 400m run
