Monday 09-18-17 S

Monday, September 18, 2017

Warm Up: 

Foam Roll- Qauds, Lats, & Glutes 

Walking Knee Hugs & Quads Stretch X 5 per 

Wall Couch Stretch- 30 secs per leg X 2    

Wall Lat Stretch- 30 secs per arm X 2  

+

Grab Barbell Jump Rope: 

Run to Storage Unit & Back 

Knee Pushes X 10 

Run to Storage Unit & Back 

Modifed Pigeon X 30 secs  

Run to Storage Unit & Back 

Barbell Smooth Thrusters X 10  

Double Unders X 50 

+

Skill Work: 

TnG Thrusters + Double Unders (B4 Strength) 

Russian Swings + Goblet Squats (B4 Wod)  

 

Strength: 

Every 2 Mins for 10 Mins: 

7-10 Thursters 135/95 (adv. 155/105)   

35 UB Double Unders 

Workout: 

For Time: 

75 Russian Swings 70/53  

50 Goblet Squats 70/53   

25 Burpee 

- this is meant to be a fast and hard effort 

Finisher: 

50 Hanging Strict Leg Raises in sets of 5-10  

- feel free to get in earlier to get this work done 

- click here to watch a video HERE 

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