Saturday, June 19, 2020
Warm Up
Stationary for 30 seconds each
Marchers
Inchworms
Lateral Lunges (side to side)
Alt. Lunge Steps
Scorpion
Push Up with T
Back Ext.
Metcon
AMRAP 24: 10 Air Squats, 20 Abmat situps, 200m Run 20 Air Squats, 20 Abmat situps, 200m Run 30 Air Squats, 20 Abmat situps, 200m Run 40 Air Squats, 20 Abmat situps, 200m Run 50 Air Squats, 20 Abmat situps, 200m Run Continue to add (10) squats per round.
*Hold a 20/14lb WB throughout
Post WOD Strength:
AMRAP 7: 7 Close Grip Pushups 7 Wide Grip Pushups 7 Hand-Release Pushups 30 Banded Pull-Aparts
DESCRIPTION
We have three variations of pushups that lead into a single set of "pulling"
Close Grip: Try to have thumbs touch
Wide Grip: Hand spaced about 6 inches outside regular hand placement
Hand-Release: Hands come off ground at bottom
Stretch Sesh!
3 rounds of
1 minute seated toe touch
1 minute butterfly
1 minute clasp hands behind your back/pull chest through
1 minute deep squat hold