Jul 11, 2012 Comments Off
Thursday 7/12
Dave's been getting in and killing it since day one!
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
Friday 7/13 WOD:
Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, quads, IT bands, lats and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 1 Minute – Shoulder extension stretch (30 seconds per side), 1 Minute – band front squat stretch (high elbow), 2 minutes – lunge plus band external rotation
Dynamic Warmup: Coach’s Choice
Strength: 15 Minutes to build to a heavy single power clean
Metcon - For Time:
“Nasty Girls”
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Level 2: 115/75
Level 1: 95/65
Buyout – 20 handstand shoulder touches or 3 x 20 second handstand hold (practice shifting weight from one hand to the other)
