Sep 17, 2012
Tuesday 9/18
Abbe getting it done!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball T-spine, glutes and hamstrings
Mobility: 2 Minutes – wall squat stretches, 30 monster band walks (10 lateral, 10 forward, 10 reverse) 10 monster band squats
Dynamic Warmup: Coach’s Choice
Strength: 20 Minutes to Establish a Back Squat 1 Rep Max
Metcon – AMRAP 10 Minutes:
100m Run
10 Walking Lunges
10 KB Swings (53/35)25 Double Unders
25 Double Unders
Buyout: 2 Minutes – Band hip flexor stretch (1 Minute each side), 2 Minutes – Band hamstring stretch (1 Minute each side)
Elements Class
Skill: Pull-ups/Kipping
Strength: Weighted Pull-up 3-3-3-3-3 (Deadhang, band assisted or ring row as needed)
Metcon: 5 Rounds For Time:
5 Deadlifts (225/135)
10 Burpees
Wednesday 9/19 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – Band hip flexor stretch (1 Minute each side), 1 Minute – Squat hold, 10 wall angels, 10 kipping swings, db shoulder exercises
Dynamic Warmup; Coach’s Choice
Metcon – For Time:
400m Run
21 Pullups
15 Thrusters (115/75)
400m Run
15 Pullups
12 Thrusters (115/75)
400m Run
9 Pullups
9 Thrusters (115/75)
Buyout: Tabata Hollow Rock
