Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

26Jun2015

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Stretches: Band Pull, Anchored T-Spine, Banded Hip Flexor

Strength & Skill

Review movements & Metcon:
-Clean & Jerk
-Squat Clean
-Clean Pulls

**Athletes use this time to find a weight that can be rep'd 2+ times.
**Weights should be roughly 70-80% of 1RM.

Metcon

On the whiteboard, note your weight & reps each round. On Wodify, input your weight for each round.

Metcon (45 Rounds for weight)

26Jun2015

Tabata Inversion
10 sec Heavy Work : 20 sec Rest

15 rds. of:
- Clean & Jerk

30 sec. to Adjust Weight

15 rds. of:
- Squat Clean

30 sec. to Adjust Weight

15 rds. of:
- Clean Pull

**45 rds total, only 7.5 minutes of work.
**Weights are based on 70% -75% 1RM.

Homework

**Grab a partner & implement two mobility drills off the charts. Do some homework and review the movements on Mobility WOD online.

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

Whiteboard:

Friday, June 26, 2015

Clients:

Clients