Wednesday 8/8
Warm-up 2 sets of each
DB ER x 10 / side
T's & Y's x 10
Powell Raises x 10/side
+
2 sets:
Slow Push up x 3 + 5 Fast Push up
Hollow Hold x :15 seconds
+
2 sets:
Support on Rings x :15 seconds
Negative on Rings x 3-5 Strength A: Ring Dips (2 x Max Reps, Rest 2-3 Minutes) These are strict B: Sorenson Hold (1 x Max Hold) reps=seconds Metcon Warmup for metcon:
Mini Band Side Plank Clam Shells x 10/side
Slow Squats w/mini band x 5
Kipping Swing x 10
V-up x 10
Knees to elbow x 10
+
Warm up round
5 Thruster
5 T2B
100M Row Metcon (Time) 4 Sets:
15 Thrusters, 95/65
Rest 30 Seconds
15 Toes to Bar
Rest 30 Seconds
500m Row @ 2K Pace
Rest 120 Seconds
score is total time minus #workoutoftheday
