Jeff, Vincent and Marisa sprinting it in!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings and glutes/2 Minutes – lax ball shoulders
Dynamic Warmup: Coach’s Choice
Strength: Snatch Grip Deadlift 3-3-3
Metcon - For Time:
50 Double Unders
25 KB Swings (53/35)
40 Double Unders
20 KB Swings (53/35)
30 Double Unders
15 KB Swings (53/35)
20 Double Unders
10 KB Swings (53/35)
10 Double Unders
5 KB Swings (53/35)
Buyout: 4 minutes band assisted hamstring stretch (4×1 minute – alternating legs)
Wednesday 7/18 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT Bands, lats and T-spine/2 Minutes – lax ball shoulders and lats
Dynamic Warmup: Coach’s Choice
Metcon - EMOM For 10 Minutes:
5 Burpees
Max Rep Squat Cleans for remainder of minute (135/95)
Level 2: 115/75
Level 1: 95/65
Buyout: Tabata Hollow Rock
Snatching for Hope.
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 10 wall squats with monster band, 10 db row plus external rotation, 10 turkish getups
Dynamic Warmup: Coach’s Choice
Strength: Overhead Squat 3-3-3-3-3
Metcon – AMRAP 10 Minutes:
200m Run
7 Goblet Squats (70/53)
7 Pushups
Buyout: 2 minutes wall quad stretch (1 minute each side), 2 minutes pigeon pose (1 minute each side)
Tuesday 7/17 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings and glutes/2 Minutes – lax ball shoulders
Dynamic Warmup: Coach’s Choice
Strength: Snatch Grip Deadlift 3-3-3
Metcon - For Time:
50 Double Unders
25 KB Swings (53/35)
40 Double Unders
20 KB Swings (53/35)
30 Double Unders
15 KB Swings (53/35)
20 Double Unders
10 KB Swings (53/35)
10 Double Unders
5 KB Swings (53/35)
Buyout: 4 minutes band assisted hamstring stretch (4×1 minute – alternating legs)
