Wednesday 07-28-17

Tuesday, June 27, 2017

Warm Up:

Foam Roll- as general maintenance

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Independent Static Stretching: 

Hip Flexor X 30 secs each

Calves X 30 secs each

Shoulders X 30 secs each

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Group EMOMsh:

Mins 0-2: 20 PVC Rotational Work + 20 OH Squats   

Mins 2-4: 400 M Run    

Mins 5-6: 20 Dynamic 90s + 20 Plated Arm Circles  

Mins 7-8: 400 M Row

Mins 9-10: 30 Secs on Hollow Rocks + 30 Secs Superman's X 2   

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Skill Work:

DB Snatches- same db weight for both “mini wods/movements”   

DB Single Arm Push Press- scale based on push press  

Tall Wall Balls

Strict Ab Mat Sit Ups

 

Workout:

3 Total Rounds of:

4 Minutes to Complete:

400 Meter Run

20 DB Snatches (alt every 5)

10 TALL Wall Balls 20/14 to 11/10 ft

- AMRAP Strict Ab Mat Sit Ups remaining time

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Rest 1 min b/n

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4 Minutes to Complete:

400 Meter Row

20 Single Arm DB Push Presses (alt every 5)

10 Toes to Bar

- AMRAP Strict Ab Mat Sit Ups remaining time

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Rest 1 min b/n


Scoring/Finisher: If by the end of the workout, you have not completed 150 Sit Ups. That now becomes your finisher. Otherwise, there’s no score for today’s workout.

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