Jul 7, 2012
Sunday 7/8
Marisa with an epic KB swing!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
Metcon:
5 x 400m Run
Rest 1 Minute after each 400m Run
Monday 7/8 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 5 x prone Y, T and W exercises, 10 DB row plus external rotation, 10 band W’s
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes complete 2 weighted pull-ups (Unweighted Deadhang/Band Assisted or Ring Row as needed)
*during rest period hold 20 second plank hold
Metcon - 12 Minute AMRAP:
5 Power Snatches (135/95)
10 Burpees
Level 2: 115/75
Level 1: 95/65
Buyout: 10 push-up plus lateral walk, 2×30 seconds pec stretch(each side) and 2×30 seconds internal rotation stretch (each side)
