3/13/14

Good work on Grace everyone!!! There were too many time PR's to count. That rocks. We had a couple people get sub 3:00!!! Keep up the good work, guys. You're all doing awesome. Here's today's workout!

GYM PROGRAM


Warm-up
Row 500m
2 Rounds
25 Jumping Jacks
20 Air Squats
15 Dislocates
10 Push-ups

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Banded Lunge Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Front Squat/Back Squat - 7/8x3 @ 70% of 1RM Front Squat, 3:00 int

WOD
"Tabata Angie"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
*There is a 10sec transition time between tabatas. Score is the lowest number of reps/movement in any of the 8 rounds.

Athlete Track

Metcon:

2,000m Row @ 2:00/500m pace or slower

Mobility:

Roll Front/Back of Shoulder w/LAX Ball - 1min/section

Shoulder Mash - 1min/side

Roll Quads - 1min/leg

Roll Hamstrings - 1min/leg

Couch Stretch - 1min

6 Rounds

:15 Front Plank

:15 Side Plank

:15 Side Plank (opp.)

:15 Superman Hold

Nothing crazy before 14.3 on Friday. Bodyweight stuff today, and I don't want to see any ripped hands! Tape up your hands or know when to let go. You guys got this!