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Wednesday, Jun 28, 2017

Tomorrow:
  

June 28, 2017


Time
RX/FITNESS
20 Dumbbell Snatches
10cal. Row
10 Bar-Facing Burpees
10 Jumping Pull-ups/ Pull-ups for RX
5 rounds  

10 cal row
5/5 DB deadlift
5 burpees  
20 sec dip support
5 jumping pull-ups
3 rounds

(5 mins) Stretch Sequence

10 Sit-up to pike  
10 Sit-up to straddle (see video above)
15-20sec Scorpions (belly up, pull opposite knee with opposite arm across body)
Roll onto stomach…
15-20sec Scorpions (belly down, focus on keeping both knees extended)
Place hands next to chest…
Down dog to cobra x5

Partner Butterfly Stretch
Person 1 sits in butterfly position with heels together, other person pushes gently on their inner thighs/knee area to open the groin.
Person 1 rounds their back and tries to open up the low back while focusing on exhalation.

WORKOUT PREP & WORKOUT SHOULD TAKE ROUGHLY 35 MINS

(15 mins) Review DB Snatch:
DB deadlift (from warm up)
DB deadlift, jump, shrug
DB deadlift, jump, shrug, high pull
DB deadlift, jump, shrug, high pull, punch

6-8 Alt DB snatches
5-7 False grip ring pullups OR 10 false g

Chosen as WOD: Wed,Jun 28,2017

Zane:)  :)


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