Jul 10, 2012
Wednesday 7/11
Ellie cruising through her air squats!
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
Thursday 7/12 WOD:
Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders
Mobility: 10 wall squats with monster band, 10 band face pull with external rotation
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes complete 3 Handstand Pushups (Choose difficulty)
Metcon - For Time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Front Squats
* 95/65 on all barbell movements
* Every minute complete 4 burpees
Buyout: 2 x 10 barefoot single leg deadlift (alternate legs), 2 minutes ankle and calf mobility
