Girls of The Games

Saturday, July 19

Beach WOD- 11:30 am!

Prehab:

Scap Push ups 2×10
Lat activations 2×10
Fire Hydrants 2×12-15

Warm-up:

Row 400m (200 easy/200 moderate pace)

2 rds with barbell of:
Romainian Deadlift x10
Push Press x10
Upright Row x10
Back squats x10
Calf Raises x15
(Focus on perfect form)

Fitness

Gymnastics Skill:

 EMOM 12 minutes:

Even: 10-20 Shoulder taps
Odd: 6-8 Strict Toes to bar

Notes:  Shoulder taps should be controlled.  Scale down by performing in a plank with feet on a box.  For the strict toes to bar, control up and down and use spotters if possible.

 Conditioning:

 For time:

Row 1000 Meter
30 Pull-Ups or Ring Rows
40 Burpees
50 Wall Balls (20/14)
800 Meter Run

-25 min cap-

Notes:  Feel free to scale the reps/distance as needed to make the cap!

Advanced

Gymnastics Skill:

EMOM 12 minutes:

Even: 2-4 Muscle ups
Odd: 6-8 Strict Handstand Push ups

Notes:  If you cannot perform ring muscle-ups, your first choice will be to perform 3 strict muscleups with a spotter, controlling up and down.  If no spotter is available, practice bar muscle-ups with a band.  If you cannot perform strict HSPU, use a spotter as needed or scale down to feet on box with full ROM.  Prioritize quality movement over being exact with the emom!

Conditioning: 

For time:
Row 1000 Meters
40 Hang Power Snatch (95/65)
30 Toes to Bar
20 Shoulder to Overhead (95/65)

Notes:  You should know exactly what time you want to hit on your row to optimize performance on the rest of the workout.  Focus on efficiency of linking the snatches, T2B and S2O.  I will be talking a lot about this for the competitors, but consider this strength training for your neural pathways.

Cool Down:

Foam Roll Quads/ITB x2min
Couch stretch x60″
Pigeon Stretch x60″

The Games are here, are you ready?!