July 19, 2016

Tuesday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

5 Minutes of Double Unders or DU Practice

STRENGTH:

OHS and Hollow Body

7 Min OHS

3 Min Hollow 

 

16 Min EMOM

1-30 Sec L Hang

2-30 Sec HS Hold or 10 Shoulder Taps

3-30 Sec Jumping Lunges

4-30 Dubs

METCON:

Death By Sprints 

10 M and add 10 m every min

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

5 Minutes of Double Unders or DU Practice

STRENGTH:

OHS and Hollow Body

7 Min OHS

3 Min Hollow 

 

16 Min EMOM

1-30 Sec L Hang

2-30 Sec HS Hold or 10 Shoulder Taps

3-30 Sec Jumping Lunges

4-30 Dubs

METCON:

Death By Sprints 

10 M and add 10 m every min

ACCESSORY:

ROMWOD

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