Monday, August 1, 2016

Testing Week Begins!

Commence WOD-DEMO-PALOOZA!

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

Gymnastics:

1 ME set of Kipping Pull-Ups

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