Thursday 08-09-18 S

Wednesday, August 8, 2018

Warm Up: 
- start on our own - 
Wall Wrist Walks X 30 secs 
Wall Calve Stretch X 30 secs 
Wall Pec Stretch X 30 Secs  
+
12 Cal Row/Bike  
+
- Coach Leads - 
Childs Pose X 60 secs 
Cat Cow X 5 slow reps 
LIzard X 30 secs per  
Pigeon X 30 secs per  
+
10 Cal Row Bike 

- Coach Leads - 
Hamstring Band Stretch X 30 secs per  
Adductor Band Stretch X 30 secs 
Outter Thigh Band Stretch X 30 secs per   
+
8 Cal Row Bike 
+
- Coach Leads - 
2 Rounds of: 
4 Lateral Burpees 
8 Empty BB Hang Power Cleans 

6 Cal Row Bike 
+

Workout @ hard effort:

Wods 1 & 2:

12 Cal Row/Bike

10 Lateral Burpees

8 Hang Power Cleans 115/75

- rest 1 min

12 Cal Row/Bike

10 Lateral Burpees

8 Hang Power Cleans 115/75

- rest 2 min

Wods 3 & 4:

10 Cal Row/Bike

8 Lateral Burpees

6 Hang Power Cleans 135/95

- rest 1 min

10 Cal Row/Bike

8 Lateral Burpees

6 Hang Power Cleans 135/95

- rest 2 min

Wods 5 & 6:

8 Cal Row/Bike

6 Lateral Burpees

4 Hang Power Cleans 155/105

- rest 1 min

8 Cal Row/Bike

6 Lateral Burpees

4 Hang Power Cleans 155/105

- rest 2 min

Wods 7 & 8:

6 Cal Row/Bike

4 Lateral Burpees

2 Hang Power Cleans 185/125

- rest 1 min

6 Cal Row/Bike

4 Lateral Burpees

2 Hang Power Cleans 185/125

- Score: total time including rest

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