Jul 9, 2012
Tuesday 7/10
Get them back squats people!!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, lats and IT bands/2 Minutes – lax ball lats and shoulders
Mobility: 2 Minutes – Calf and ankle mobility, 2 minutes – wall squat stretches (lying against wall), 10 monster band lateral x-walk (10L/10R)
Dynamic Warmup: Coach’s Choice
Strength: Back Squat 5-5-5
Metcon - 3 Rounds For Time:
400m Run
1 Rope Climb
12 Toes to Bar
8 DB Split Jerk (45/25)
Buyout – 3 x 10 band good morning, 2 minute band hip flexor stretch (low band/forward lunge – 1 minute each side), 2 minute pigeon pose (1 minute each side)
Wednesday 7/11 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and lats/2 Minutes – lax ball lats, pecs and shoulders
Mobility: 2 rounds of: 10 scap pushups, 10 ring rows, 10 good mornings
Dynamic Warmup: Coach’s Choice
Metcon - 3 Rounds For Total Reps:
Row (Calories)
Box Jumps (24/20)
Push-ups
KB Swings (53/35)
Pull-ups
*1 minute at each station/1 minute rest after each 5 minute round
Buyout: 5 Rounds of: max L-Sit hold (rest as needed between rounds), 10 x plank + side plank + side plank with rotation
