170614
Warm-up
Warm-up
coach led
Virtuosity
Warm-up
wod prep: burpee virtuosity "snapping" to the feet
push press/push jerk position work:
dip, lockout, head through
Metcon
Metcon
EMOM 10
15 Russian swings (70/53)
10 alt goblet lunges
15 Russian swings (70/53)
10 alt goblet lunges
Metcon
Metcon (Time)
5RFT
3 burpees
5 hspu
25 double unders
3 burpees
5 hspu
25 double unders
7 minute cap
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
50′ overhead walking lunge (45/25)
10 sit-ups
50′ overhead walking lunge (45/25)
10 sit-ups
use bumper plates
Mobility and Recovery