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OUR BLOG

Fri.7.28.17

By CoachBo | In WOD | on July 27, 2017

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms

WOD:

All Athletes:

3×3/side Split Squat with 5:1 Tempo (5 sec down, 1 sec up)

12min AMRAP

20 Cal Row

10 Streamline Burpees (keep feet glued together, jump with arms straight overhead – biceps by ears and finger tips touching)

Rest 5:00 then

6 x 300m Runs, rest 2:00 (Inhale into breath hold on last 15-20m)

Endurance Athletes:

5×5 Front Squats – start at 55% 5RM, then increase by 5% each round, ending at 75%

Cooldown:  2:00/s hip opener complex (low lunge; roll to side of foot/open knee; sit back to hamstring stretch

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