Thursday, July 11, 2019

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(Glycolytic 2-5 min bursts)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, 5 push-up to down dog, 10 PVC good mornings, then 5 of each: BB high hip clean and jerk, BB hang c&j, c & j

SOD

In 15 minutes complete 3-4^ sets of:

5 BB or DB OHP

15-20 Tubing back fly

WOD

With a partner, 5 rounds per person of:

21 Plate hops (10# plate) (https://www.youtube.com/watch?v=YB5hhD94Jxk)

10 Shuttle sprints (5x out and back between 2 poles/25’)

6 Clean and jerks (155/105) (50+ 115/75)

*One athlete works at a time.

*Complete a full round before switching.