Thursday 06232022
STRETCH DAY!
Option A: Active Recovery WOD
"Who-ville"
On the 2:00 x 10 Rounds:
5 Strict Pull-ups/ ring rows
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score: Total Calories
Option B
Run
5 k
3.6k
or
1.2 k
STRETCH DAY!
Option A: Active Recovery WOD
"Who-ville"
On the 2:00 x 10 Rounds:
5 Strict Pull-ups/ ring rows
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score: Total Calories
Option B
Run
5 k
3.6k
or
1.2 k
WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4
WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly
WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo