Aug 6, 2012
Tuesday 8/7
Scott looking solid on the OH squat!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 1 minute wrist mobility, 2 minutes band shoulder stretches
Dynamic Warmup: Coach’s Choice
Strength: EMOM for 7 Minutes Complete 1 Clean Pull + 1 Power Clean
Metcon: 3 Rounds For Time:
15 Hang Power Cleans (135/95)
15 Burpees
Level 2: 115/75
Level: 95/65
*12 Minute Cap
Buyout: 10 pushup + lateral walk, 2×30 second pec stretch, 2×30 second internal rotation stretch
Wednesday 8/8 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 2 Minutes – calf and ankle mobility, 10 single leg deadlifts, 10 scap pushups
Dynamic Warmup: Coach’s Choice
Metcon - AMRAP 20 Minutes:
5 Deadlifts (275/185)
13 Pushups
9 Box Jumps (24/20)
Buyout – 2 Rounds: 5 barbell rollouts, 10 plank + side plank+ side plank with rotation
