Welcome back! Everyone did awesome on 14.2! Who know what it'll be this week? Of course, Joe and Ryan decided to give me 20 burpees to do. I still haven't done them, but don't worry, I'll get there. Too bad my off day is tomorrow, and it's a 30-minute AMRAP of Burpees! Ha. Jk. I'm not that mean. Here's today's fun!
GYM PROGRAM
Warm-up
Tabata DU
30 Air squats
20 Dislocates
30 PVC OHS
Mobility
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/side
Athlete's Choice - 2min
Skill/Strength
Off
WOD
AMRAP in 30min
10 Front Squats (95/65)
10 Front Rack Lunges (95/65)
10 T2B
Athlete Track
Metcon:
16:00 Row for distance
Strength:
Super Set
- 3x10 Hang Dumbbell Snatches (in a row 5L/5R)
- 3x10 Dumbbell Turkish Getups (alt. 5R/5L)
5 Rounds for time
25m Prowler Push, 90# (increasing by 25# each round)
50m Shuttle Sprint
Rest 30sec
Remember guys, the Athlete Track is optional. You don't have to do it, but it will help you grow as an athlete if you want help with that. Let me know if you have any questions about it. Thanks and good luck!
No comments:
Post a Comment