17
Aug
General Fitness 08.17.15
Prep Work2X30 Table top stretch
2X30 Elevated hamstring stretch-(Kick your foot up on top of a box with a straight knee and pull your chest down towards your knee)
2×10 Banded Air squats- wrap a thin band around your knees pulling in, Your goal is to not let your knees cave while
WOD
A.
Tempo squat
7X3 @ 70-85% (11X2)
The tempo will be quicker but make sure your form is perfect
B.
4 rds
400 M run
20 wall ball shots( good goal is to hit 20 Unbroken)
50 double Unders
C.
3 rds
1 -2 pull up+:15-:30 Chin over the bar hold
15 V-Situps
1 -2 Chin up+:15-:30 Chin over the bar hold
20 Banded good mornings
rest as need in between exercises/
Cool Down
Mobility
Post results
145# felt good.
22.30 – need to learn DUs
-sets of 5 on wall balls
ACC: barely could do pull ups. Chin ups were good.