Thursday
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 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set: With a partner
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe pass-through
:30 PVC pipe Cuban press
Over All Dynamic Body Activation
1 set: With a partner
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe pass-through
:30 PVC pipe Cuban press
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe around the world
:30 knee push-ups
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 hang from the pull-up bar
:30 push-ups
Weightlifting
Bench Press (14 Min E2MOM 5-5-5-3-3-2-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
10 Calorie Ski Erg
20 Bench Press (95/135 – 75/115 – 55/95)
30 Abmat Situps
10 Calorie Ski Erg
20 Bench Press (95/135 – 75/115 – 55/95)
30 Abmat Situps
Cool Down
3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts
:20 banded shoulder stretch/side
20 banded pull-aparts
14 min to work up to a heavy single for the day.