Mwod: 1 lap, Roll glutes & hips with ball, Band hamstring stretch, Band hip stretch from rack, Roll upper back with roller
Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%
Side plank band row 3 x 10/10
WOD: 5 RFT
20 Burpee broad jumps
5 Tire flips
10 Thursters ( 25/45)
Tuesday, July 23
Mwod: 1 lap, Roll chest/shoulders/traps with ball on post, Roll upper back and lats with roller, Band lat/tri stretch
Lift: OH Press, Push press, Push Jerk (20 min time limit)
Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)
Compare to May 14th
WOD: 21-15-9
Pull ups
Sit ups
Push ups
Squats
Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%
Side plank band row 3 x 10/10
WOD: 5 RFT
20 Burpee broad jumps
5 Tire flips
10 Thursters ( 25/45)
Tuesday, July 23
Mwod: 1 lap, Roll chest/shoulders/traps with ball on post, Roll upper back and lats with roller, Band lat/tri stretch
Lift: OH Press, Push press, Push Jerk (20 min time limit)
Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)
Compare to May 14th
WOD: 21-15-9
Pull ups
Sit ups
Push ups
Squats
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