Monday, August 1, 2016

Testing Week Begins!

Screen shot 2016-07-31 at 10.36.03 PM
Commence WOD-DEMO-PALOOZA!

Prehab

Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min

Warmup

Coach chooses warm up
Warm up technique for strength work

Strength

Gymnastics:

1 ME set of Kipping Pull-Ups

Conditioning

16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees

Notes: Larger classes may need to do this in heats. Stick to the bar facing standard.
L1: DB 15/10
L2: 45/35
Rx: 95/65

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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