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OUR BLOG

Mon.7.31.17

By CoachBo | In WOD | on July 30, 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, 30 sec deep squat hold

Strength:  Back Squat

Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM

WOD: 3 Rounds of Tabatas (8 rounds of :20 work/:10 rest = 4 min)

Round 1 – Alternate between these exercises (2 min each, 4 min total):

High Knees

Jumping Jacks

Rest 1:00

Round 2 – Alternate between these exercises (2 min each, 4 min total):

V-ups

Reverse Crunch (Heels to Heavens)

Rest 1:00

Rounds 3 – Alternate between these exercises (2 min each, 4 min total):

Push Ups

Plank Ups

Cooldown: 5x Updog and Downdog, spend at least 30 seconds in each position. Pigeon stretch, 2:00 each side. Roll Out

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