Friday- June 9th

June 9, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 rounds of:

 

-Bulgarian Split Squats x 8 each leg (3 sec. descent)

 

-5 Single-arm DB/KB Push Press + 50m Waiter Walk (with each arm) 

(https://www.youtube.com/watch?v=Th41Un1J6oQ)

 

 

Performance

High Hang Clean 4x 2 @50-65%

 

Hang Clean 4x 1 @65-80%

 

Clean 4x 1 @80+%

 

     rest 60 seconds between sets

     (Squat if possible)

 

WOD

3 Rounds for times:

Run 400m

15 Thrusters (95/65)

rest 60 seconds

-Record separate times for each round (don’t include rest)

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, glutes, hips

Socialize

 

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