Wednesday 6-1-16

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon

  • Form: Metcon (Time)

36 Walking Lunge Steps
9 Push Presses
100 Single unders
800m Run
100 Single Unders
9 Push Presses
36 Walking Lunge Steps

15min Cap
Scale the run if needed

  • Con: Metcon (Time)

36 Walking Lunge Steps
9 Push Presses (135/95)
30 Double unders
800m Run
30 Double unders
9 Push Presses
36 Walking Lunge Steps

15min Cap

  • Int: Metcon (Time)

36 Walking Lunge Steps
9 Push Presses (185/135)
50 Double unders
800m Run
50 Double unders
9 Push Presses
36 Walking Lunge Steps

15min Cap

Strength

  • All: GHD Hip Extension (3x20)

Weight these as possible

  • Int: Jefferson Curl (2x8)

Do these between Hip Ext.