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Thursday, July 6, 2017

5
Jul

Thursday, July 6, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 5 Minutes x 5 Sets

  • Row 15/12 Calories
  • 10 Burpee Broad Jump 6’/4′
  • 50 yard Farmers Carry
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 5 Minutes x 5 Sets

  • Row 15/12 Calories
  • 10 Burpee Broad Jump 6’/4′
  • 50 yard Farmers Carry
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
Volume basics
Break up however you see fit and rest as needed. Complete all of the following work or work for 45 minutes… whichever comes first

  • 60 ring support swings
  • 60 ring swings in false grip support swings
  • 60 bar arch hollows
  • 50 form focus butterfly pull ups put something between heels to keep feet together
  • 60 meter handstand walk
  • 60 kipping HSPU any style focus on hollow bottom butt on wall, arch at pressed out heels on wall
  • 3 minutes supine hollow hold
  • 3 minutes superman hold
Additional:
  • 10 Minutes Mobility

 

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