Thursday- July 13th

July 13, 2017

***PLEASE make sure you are staying HYDRATED!!!***

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 sets of:

 

1- DB/KB Bench Press x 8-10

 

2- Back Extensions x 10-15

 

3- Single-Arm DB/KB Row x 8-10 each arm

 

               -rest 45 seconds between movements

       

Performance

5 sets of:

HANG SNATCH + SNATCH

-rest 20 sec.

TALL BOX JUMPS x 1.1.1.1.1

(rest 5 sec. between jumps)

-rest 2 min.

 

WOD

“NANCY”

5x

400m Run

15 OH Squats (95/65)

 

 

 

Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, groin, shoulders

 

 

 

 

 

 

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