Tuesday- July 11th

July 11, 2017

Weekly Group Warmup

PVC Warm-Up

30 Double/Single-Unders

Squat to Hamstring Stretch x10 (https://www.youtube.com/watch?v=e-lUVrZ1pCk) 

Broad Jumps

Floor Touches 

Knee Tuck w/Hip Rotation (https://www.youtube.com/watch?v=yL9rXcA55_Y)

Inchworm w/Push-up

Arm Circles

Wrist Stretch 3x10 sec.

1 min. Handstand Hold (accumulated)

 

 

 

Strength/Accessory Work

General Fitness

4 Rounds of:

1- DB/KB Shoulder Press x 10-12 reps

2- Farmer Carry Lunges x 10 each leg

3-Prone Plank Hold x 45 sec.

       rest 45 sec. between movements

       

Performance

4 rounds of:

PUSH PRESS X 3-5 reps

-rest 2 min.

L-HANG TUCK TO EXTENSION X 7-10 reps

(https://www.youtube.com/watch?v=NLwrkj04mOc)

-rest 2 min

 

 

WOD

For time:

Buy in: 400m Run

21-15-9

HSPU

Push Press

Box Jumps

Sell out: 400m Run

 

 

Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

Socialize

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

July 11, 2020

July 10, 2020

July 9, 2020

July 7, 2020

July 6, 2020

July 4, 2020

July 3, 2020

July 2, 2020

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload