Aug 2, 2012
Friday 8/3
Thanks for all the help Tribe, hope everyone is loving the new box!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 10 prone Y exercise, 10 db row + external rotation, 10 OH walking lunges (45/25)
Dynamic Warmup: Coach’s Choice/Oly Warmup
Strength: EMOM For 7 Minutes complete 1 Snatch Pull + 1 Hang Snatch
Metcon - 12 Minute AMRAP:
5 DB Power Snatch (L) (45/25)
5 Racked Lunges (45/25)
5 DB Power Snatch (R) (45/25)
5 Racked Lunges (45/25)
100m Run
Buyout – 2 Minutes – Calf and ankle mobility, 3×10 single leg deadlift (alternate sides)
Saturday 8/4 WOD:
Metcon - “Partner WOD”
30 Deadlifts (225/135)
200m Run
30 KB Swings (70/53)
200m Run
30 Front Squats (135/95)
200m Run
30 Burpees
200m Run
30 CTB Pullups
200m Run
30 Box Jumps (24/20)
200m Run
30 DB Squat Cleans (45/25)
200m Run
