Thursday, July 28, 2016
Venice will be closed from 8:30am – 5pm TODAY. MDR will be open throughout the day. Be sure to check Wodify for correct class times at both locations!
Competitor Level Spectating @ The Games Last Weekend
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Strength
Every 90 seconds for 15 minutes:
Three Power Snatches, 3 Depth Jumps off a 12” box into one bounding box jump
Notes: You may add weight as you progress this week.
L1: 12”
L2: 24/20”
Rx: 32/24”
Rx+ 40/32”
Conditioning
For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts
Notes: 18 minute time cap.
L1: 75/55, triple single unders, abmats, rope lowers or twice the ring rows
L2: 135/95, abmat sit-ups, climb as high as possible
Rx: 335/205
Rx+: 365/255
Cool Down
Mash Quads with Barbell
Arch Hold 3x30s
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