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Thursday, July 20, 2017

20
Jul

Thursday, July 20, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 0n Minute x 5 Sets

  • Minute 1 = Row 15/12 Calories
  • Minute 2 =10 Slam Balls + 5 Burpee
  • Minute 3 = 15 Russian Twists ea.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 0n Minute x 5 Sets

  • Minute 1 = Row 18/15 Calories
  • Minute 2 =10 Slam Balls + 5 Burpee
  • Minute 3 = 15 Russian Twists ea.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
Rest as needed but do all the work. Form, not fatigue focus.

10×10 bar arch hollows

-Then-

  • 10s hold then 10s rest for 3-4 minutes ring support hold

    -Then-

    4 rounds

  • 5 reverse burpees
  • 3 bar pull overs

    -Then-

  • 15s hold then 15s rest for 4-5 minutes wall handstand hold perpendicular to the wall
Additional:
  • 10 Minutes Mobility

 

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