Thursday, July 20, 2017

Thursday (Speed/ Go!)


Gymnastic #6 Warm up
30 seconds Sampson stretch each side
3 rounds
OH walking lunges 15m
GHR 15 reps
Hollow rocks 15 reps
Net climbs 2 reps
P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill
Getting faster turnover on wall ball shots

WOD
20x
30:30
-Shuttle run
-Wall ball shots

GoFit
Warm Up
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
Movement standards

WOD
20:40
-Shuttle run
-Burpees
-Air bike

-Stairs

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