Tuesday- June 20th

June 20, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 Rounds of:

 

Goat Bag Swings x 8 reps 

 

 

Push-ups x 10 (slow +controlled)

DB Thrusters x 8 reps

           rest 45 seconds between movements

 

Performance

5 sets of:

 

SNATCH x 1. 1. 1 (rest 5-7 sec. between singles)

        rest 2 minutes

Suggested loads: 50%, 60%, 70%, 75%, 80%

 

*WOD

 

4 Rounds for Time:

10 T2B

20 Box Overs

  

*Step or jump on the box then go off the opposite side. 

*You may also jump over the box. 

*Both feet must go over or touch the top of the box.

 

 

*Your chest must touch the floor, not just yo

ur hips for the burpee to count. 

*Cool-down

Foam Roll

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

Socialize

 

 

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