Jul 5, 2012 Comments Off
Friday 7/6
Pope crushing 23 rounds of Cindy!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads and lats/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – Wall quad stretch (1 minute per side), 2 Minutes – Band front squat stretch (High Elbows), 30 Second handstand hold or wall climb
Mobility: Coach’s Choice
Strength: Front Squat 5-5-5
Metcon – AMRAP 10 Minutes:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 HSPU
1 Burpee Box Jump (24/20)
*Increase each movement by 1 rep after each completed set…
Buyout – Tabata Hollow Rocks
Saturday 7/7 WOD:
Metcon – “Partner Chipper”
100 Double Unders
30 Pullups
40 Box Jumps (24/20)
50 Wallballs (20/14)
60 KB Swings (53/35)
100 Double Unders
60 KB Swings (53/35)
50 Wallballs (20/14)
40 Box Jumps (20/14)
30 Pullups
100 Double Unders
*Sub band assisted/ring rows, goblet/airsquat, and good mornings for KB Swings for intro visits. Scale double unders as needed….
