Thursday 6/30

June 29, 2016

Strength, WOD

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THURSDAY
Warm up
Plyo baseline x3

WOD
5 rounds of:
2 minutes of triple-unders/double unders
1 minute of handstand walking
Rest 2 minutes

STRENGTH
Box Squat (55% Bar Weight + 25 % Band) – 10 x 2 *on the minute
Squat Top Set – 8RM
Deadlift (50% Bar Weight + 30% Band) – 8 x 1 *speed pulls
Band Inverse Curls – 3 x 10
Good Mornings – 3 x 20 *banded from front, BB + max band tension

Midline/finisher
Chinese Plank, max weight – 3 x 1 min
1/2 Mile Walk w/ SSB + Hanging KB’s

Gymnastics
Press compression on rower – 2 x 5
Elevated Press Off (on box) – 4 x 3
Pike Ups – 3 x 5
Around the World – 5ea

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