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Thursday, August 3, 2017

2
Aug

Thursday, August 3, 2017

Reminder:  Yoga For Athletes is at 6 pm.  Come check out the new class that everyone is feeling amazing from.  Grab a friend and share the recovery.  Drop in is $8.  

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) EMOM x 8

  • 50m Sprint

Rest 5 Minutes

B) AMRAP in 10 Minutes

  • 5 Burpee Pull Up
  • 5 Burpee Toe to Bar
  • 10 Box Jump Overs
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Renee’s B-Day WOD:
A) EMOM x 8

  • 50m Sprint

Rest 5 Minutes

B) AMRAP in 10 Minutes

  • 5 Burpee Pull Up
  • 5 Burpee Toe to Bar
  • 10 Box Jump Overs
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
5 rounds not for time – form not fatigue focus – time cap 45 min:

  • Bottom of dip hold accumulate 1 minute
  • 20 tuck to handstand weight transfers 1/2 of the way up
  • 20 arch-hollow on bar
  • Tuck hang bar false grip accumulate 1 minute
  • 20 ring support swings
  • Prone arch (superman) hold accumulate 1 minute-THEN-

    Optional if you finish early and feel good

  • 10 minutes kipping HSPU practice for efficiency, practice deficit as well
Additional:
  • 10 Minutes Mobility

 

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