October 4, 2016

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 min EMOM

Odd-2 Push Jerk + Split Jerk @75%

Even-10 Toes To Bar/30 sec hollow

METCON:

12 min Amrap

12 Wall Balls 20/14

10 Overhead Lunges 95/65

8 Handstand Push-up

ACCESSORY:

50 Banded Good Mornings

3X8 (ea way) Banded Walks

 

Abs

Hollow hold

Arch hold

Side hollow hold

3X1 min

Stretches

Banded hip 

Counter stretch

Cobra

Saddle

*all stretch - 1 min


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 min EMOM

Odd-2 Push Jerk + Split Jerk @75%

Even-10 Toes To Bar/30 sec hollow

METCON:

12 min Amrap

12 Wall Balls 14/10

10 Overhead Lunges - 25/15 Plate

8 Box Handstand Push-up

ACCESSORY:

50 Banded Good Mornings

3X8 (ea way) Banded Walks

 

Abs

Hollow hold

Arch hold

Side hollow hold

3X1 min

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