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Friday, July 12, 2019

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(Phosphogenic)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg 10 PVC pass thru, 10 PVC good mornings, :20 banded pec stretch, :20 barbell pec mash, :20 tricep mash with softball

1. Banded pec stretch – 15-30 seconds each arm 2. Barbell pec mash – 20-30 seconds each arm 3. Ball triceps mash – 20-30 seconds each arm

SOD set #1:

In 20 minutes complete 4-5^ sets of:

4-5 Tire flips

6-10 Bench press

SOD set #2:

In 15 minutes complete 3 sets of:

10-20 sec Sorenson hold (GHD) (https://www.youtube.com/watch?v=rfxfZo4g4KE)

3 x 1 Jerks (from the racks) (push or split)

WOD

Tabata Push-ups (8 rounds of work 20/rest 10)

Gymnastics (6:30)

EMOM 10
5 RMU transitions

8-10 Ring Dips

WOD

21-15-9

KB Thrusters (53/35#)
Toes to Bar

200m Run after each round

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