MONDAY 7-3-17

MONDAY 7 -3-17

 

ANNOUNCEMENT:

TUESDAY
4Th of JULY CLASSES ARE CANCELLED
TUESDAY 7-4-17
HOME WOD
TIMED 3 MILE Run
Post times to Sugar WOD

 

LOTS TO DO!!! MOVE QUICKLY THRU EACH ACTIVITY if you need more time to stretch show up to class early…
WARM UP 10 Min
100 m run
5 Bar taps
10x Leg swing
X 10 Squats
X 10 RING ROWS
X10 Lunge
MOBILITY
1 min Couch stretch each leg
30 sec each arm shoulder stretch

STRENGTH 15- 20 MIN
BACK SQUAT
5 X 2 @ 85%.
2-2-2-2-2

WOD FOR TIME W/ a 30 min TIME CAP
Pyramid Double Helen”
For time:
Run, 1200 m
63 Kettlebell Swings, 1.5 pood
36 Pull-ups
Run, 800 m
42 Kettlebell Swings, 1.5 pood
24 Pull-ups
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups
*This is one from the games 2010 I believe if you want to look up some scores!

 

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