Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

WOD

THURSDAY 7.12.18

WU:

500M Row or 400M Run
Foam Roll
1:00 Childs Pose
1:00 Dumbbell Ankle Stretch (Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe)
Banded Shoulder Distraction
1:00 PVC Pass-Thru and Figure 8's

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Movement Substitutions
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

Barbell Push Press (95/65)

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, July 12, 2018

Male Athletes