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Monday, Jun 19, 2017

  

June 19, 2017


Cardio: Time-Rx2
RXD
400m Run
30 Box Jumps (24/20″)
30 Wall Ball (20/14lbs)
5 Rounds

FITNESS
200m Run
20 Box Jumps/Step Ups
20 Wall Ball
5 Rounds


WARMUP SHOULD TAKE ROUGHLY 15 MINS

(10min) Running Warmup
As a group, run 200m.
Then:
(5min) Running drills to get warm. There and back for 20m (roughly):
– Long lunge with body twist
– Slow, big jumping, high knees (skipping)
– Fast high knees
– Butt kickers
– Walking pigeon stretch. Step, grab ankle and pull towards body. Switch legs.
– Walking on tip toes
– Walking on heels
– Karaoke
Then:
(5min) Running prep
4 x 100m ascending sprints
* Start at 60% pace and by the end of the 100m be at roughly 80% pace. So, not an all out sprint.
* Walk back as the rest.

(5min) Jumping Prep
With a 45lb plate or low box perform:
5 Fast feet
5 Up and over plate
5 Lateral up and over plate

With their workout box height, perform:
6 Step ups
5 Jump up, step down
5 Box jump anyhow (rebounds if you have okayed it)

WORKOUT PREP & WORKOUT SHOULD TAKE ROUGHLY 40 MINS

(10min) Prep for the Workout
With a med ball that is one load lower than their working weight, perform:
5 Front squats
5 Jumping front squats
5 x 1 Front squat + 1 wall ball

Switch out the ball for their working weight and perform:
10 Unbroken wall ball
Rest
10 Unbroken wall ball

*Prep as needed for the workout.

(30min) Perform Workout

Chosen as WOD: Mon,Jun 19,2017
1st29:24 Amber H Mon,Jun 19,2017
2nd22:22Bronwren Mon,Jun 19,2017
3rd26:24Kelby Mon,Jun 19,2017
1st30:33 Jason N Mon,Jun 19,2017
2nd32:30 Nathan M Mon,Jun 19,2017
3rd23:40Jason Mo Mon,Jun 19,2017

Nathan M32:30 Rx
Jason N30:33 Rx
Amber H29:24 Rx 4 rounds
Kelby26:24  Fitness
Bronwren22:22  Fitness
Jason Mo23:40  Fitness
John M26:23  Fitness
Results Posted: 7
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