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Thursday 7/21/16

20
Jul

Thursday 7/21/16

Warm-Up

Lat Mobility

20 Lat Pull Downs

20 Barbell Bent Over Rows

20 One Leg Bridge Each Side

20 Ring Rows

 

Strength

1-Arm Pull Up 1RM

Try to add 5-10# or one band down than 2 weeks ago.

Then 2 x 5 @75% or 10-20# less/1 band higher

 

WOD

6 Minute AMRAP

12 Alternating Pistols

6 Burpee Pull Ups

 

Rest 2 Minutes

 

6 Minute AMRAP

12 Air Squats

6 Pull Ups

 

Cool Down

Ab Challenge

90 Sit Ups

130 Crunches

52 Leg Raises

80s Plank

 

EXPRESS WOD

 

10 minute AMRAP

10 Right Arm Russian KB Swings

10 Left Arm Russian KB Swings

10 Burpee Pull Ups

 

Rest 2 Minutes

 

8 minute AMRAP

20 Russian KB Swings

10 Burpee Double Jump over KB

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