March 31, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Med Ball Warm Up

3 Rounds

10 Chest Pass

10 Underhand/Squat Pass

10 Soccer Throw In

Then

10 Hollow Pass

10 Hollow Side Pass

STRENGTH:

10 Min Emom

Min 1-3 Bench @80%

Min 2-4 Sumo Dl @75%

METCON:

Partner Wod

20 Min Amrap

20 HR Push Ups

40 Med Ball Sit Ups

400 Med Ball Carry 20/14

20 Weighted Step Ups 53/35

ACCESSORY:

50 Partner Hip Swivels

Pigeon

Cobra

Chest Smash

 


MODWOD PROGRAM

WARM UP:

Med Ball Warm Up

3 Rounds

10 Chest Pass

10 Underhand/Squat Pass

10 Soccer Throw In

Then

10 Hollow Pass

10 Hollow Side Pass

STRENGTH:

10 Min Emom

Min 1-3 Bench @80%

Min 2-4 Sumo Dl @75%

METCON:

Partner Wod

20 Min Amrap

20 HR Push Ups

40 Med Ball Sit Ups

400 Med Ball Carry 20/14

20 Weighted Step Ups 53/35

ACCESSORY:

50 Partner Hip Swivels

Pigeon

Cobra

Chest Smash

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