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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

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