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
5 minute run or row, bike
Cossack with 10-14lb med ball + 5 Slow squats
OH walking lunge w/med ball + 5 Slow push ups
¼ squat banded side step, with med ball, every 7 steps squat into thruster down & back
10 kneeling ball toss against wall each side
2x Taylor T-Spine stretch on wall 1 min hold
2x 3x beat swing
Cossack with 10-14lb med ball + 5 Slow squats
OH walking lunge w/med ball + 5 Slow push ups
¼ squat banded side step, with med ball, every 7 steps squat into thruster down & back
10 kneeling ball toss against wall each side
2x Taylor T-Spine stretch on wall 1 min hold
2x 3x beat swing
Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression)
1-2 rds of: each
10/6 cal sprint on AAB
3-5x Thruster Build past weight of workout through warm-up rounds
3-5x Burpee
Metcon
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
Finisher
70-100 Wall Ball situp passes 14-6# every 10. Do 1 30 sec Mobility static holds each
He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
95/65 RX