Saturday
July is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!
Warm-up
Warm-up
2 minute Run/Row or Bike Equivalent
Overall Dynamic Body Stretch
Overall Dynamic Body Stretch
AMRAP x 7 MINUTES Teams of 2
100m Run (Med Ball Pass )
10 Med Ball Deadlifts* (Med Ball Pass )
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs
*At the 3:30 mark, switch to Med Ball G2OH.
Weightlifting
Back Squat (E3MOM 3×5)
Metcon
Jenny (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
Done as Team 10 Unbroken reps ea athlete
Run 400m-Row 500m- Bike .5 mile together change it up as the Team likes.
Run 400m-Row 500m- Bike .5 mile together change it up as the Team likes.
INTERMEDIATE
20 Overhead squats 35/45#
20 Back squats 35/45#
400m Run
BEGINNER
20 Overhead squats 15/35#
20 Back squats 15/35#
200m Run
Cool Down
FOR RECOVERY
2:00 Seated Straddle
1:00 Pigeon Stretch (R)
1:00 Pigeon Stretch (L)
2:00 Childs Pose
2:00 Seated Straddle
1:00 Pigeon Stretch (R)
1:00 Pigeon Stretch (L)
2:00 Childs Pose
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)