Sunday

June 23, 2019

WOD

3min Z1

+

Crossover Symmetry or banded stretching

+

Choose 3-4 dynamic movements that prepare you for what you choose to do next.

 

then

 

Gymnastics with Britt

 

then

 

Teams of 2 must complete the following:
With a partner, complete as many rounds as possible in 20 minutes of:
6 DB hang power cleans (each) @ 50/35#
9 sit ups (each)
9 cTB pull ups each or (3) muscle ups
100-ft. DB front rack carry (each) @ 50/35#

 

STRUCTURE: TBD

 

SWEAT
With a partner:

:45 seconds of each movement, your partner will be completing :45 seconds of either rowing or riding the AB you will both have :15 to switch and then move on to the next movement.

1. Air Squat

2. Push up to T stabilizaton

3. Mountain climbers

4. Abmat Sit ups or GHD sit ups

5. L-seated DB push press

6. Wall walks

7. Bicep Curls

8. Toes to bar

9. Med Ball Cleans

10. Slow negative strict pull ups

11. Banded tricep pull downs

12. Hollow rocks

13. 25m Shuttle runs

 

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Partner Saturday

June 22, 2019

1: In teams of three:

Partner 1 200m row, Partner 2 200m run, Partner 3 plank x 3 rounds.

 

2: In teams of two:

AMRAP in 25 minutes:

Team “Nutts”

50 Push Ups

30 Deadlifts (225/155)

50 Box Jumps (24/20″)

50 Pull Ups

100 Wall Ball Shots (20/14#) 10ft

200 Double Unders

400 Meter Sprint with a Plate (45/25#) (Together)

*One person works, one person rests. You decide how to split the work!

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Friday, June 21st, 2019

June 21, 2019

3min Z1

+

Banded Stretching

+

Coach leads group through:

10 push ups with alternating shoulder taps

8 SA upright rows L/R

8 SA strict press L/R

8 DB powell raises L/R

x 2 rounds

 

then:

 

A1. Close Grip Bench Press x 6-8, Build.

A2. Barbell bent over row x8-10; @30x2 tempo x 4 sets

+

AMRAP 25

30/21 cal bike or row

20 T2B

10 S2OH, 115/80

**recovery 400m jog

***start AMRAP again with time left

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