Tuesday 170613

We are looking for a 9a Playcare attendant on Friday’s. If you are interested in a discounted membership for 4 hours of watching kids per month, let Sara know. We are looking to fill this spot by July 1. 

Coach E  is heading out for a 6 month deployment on Friday. If you see him before then be sure to wish him well and safe travels. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
A:
4 sets, alternating between. 

A1: Rack Pull 2-5 reps. Increase volume and/or weight from 2 weeks ago.

A2: Max Effort Ring Row @2020. Set terminates when you can no longer keep tempo. Set bottom ring to belly button height, feet against metal plate.

WOD:
B:

4 Rounds for time of: (12 Min time cap)
7 STO (Shoulder To Overhead)
8 Box Step up, back rack bar (4 each leg,alternating)
9 Back squats 

Adv 115/75
Rx 95/65
S: 75/45
B: 55/35

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through  A & B.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: 

C: Rotate for 3-4 sets 15-30 seconds each static holds
C1: Ring Support
C2: Head Stand Hold
C3: Dip Support (bottom of ring dip)
C4: Nose to wall hand stand hold 

D: Alternate for 3 sets:
D1: Suitcase Carry 50′
D2: Goblet Cossack Squat 6-8 reps per side

 

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