Jul 25, 2012
Thursday 7/26
Tony coming back strong and banging out 225!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, lats and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 10 prone Y exercises, 2 laps over head carry – in gym, down and back (45/25)
Dynamic Warmup: Coach’s Choice
Strength: Press 3-3-3
Metcon - 10 Minute AMRAP:
1000m Row For Time
With remaining time complete AMRAP:
10 Burpee Box Jumps (24/20)
10 Toes to Bar
Buyout: 3×10 handstand shoulder touches or 3×30 second handstand hold
Friday 7/27 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads and T-spine/2 Minutes – lax ball shoulders
Mobility: 2 minutes – wall quad stretch (1 minute each side), 10 monster band wall squats
Dynamic Warmup: Coach’s Choice
Strength: Back Squat 3-3-3-3-3
Metcon - 3 Rounds For Time:
200m Run
1 Rope Climb
30 Walking Lunges
1 Rope Climb
200m Run
Buyout – 2×10 half kneeling chop (5x each side), 2 minutes calf and ankle mobility
