Workout For July 10th

29
Nov

Workout For July 10th

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run, 75 DU (150 singles)

15 air squats, 10 pushups, 5 burpees

 

Strength:

50 Heavy Goblet Squats 50 Heavy Russian Swings

30 Strict Pull Ups ADV. Strict C2B Pullups

(15 Minute Time Cap)

 

 

Metcon:

Welded

Partner WOD

100 DU

90 sec plank (Both)

30 S2OH 115/85

400 m Run (Both)

30 Squat Cleans 135/95

400m Run (Both)

30 S2OH 115/85

90 sec plank (Both)

100 DU

 

Welded Lean

Partner WOD

400 m Run

90 sec Plank (Both)

80 Wall Balls 20/14

800m Run

80 Box Jumps 24/20

90 sec Plank (Both)

400 m run

 

Mobility:

Pre – Posterior Chain Floss (pg. 351)

Post – Partner Quad Smash

 

 

 

COMPETITORS CLASS WORKOUT

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