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