Day 27, Oct 10
Reminders:
Test next week (already discussed in class)
■exhausted all reminders of Daily Logs
■Flipping the tire tomorrow in class…...
■Josh, Mack, and Jacob (looking into class shirts)
Reminders:
Test next week (already discussed in class)
■exhausted all reminders of Daily Logs
■Flipping the tire tomorrow in class…...
■Josh, Mack, and Jacob (looking into class shirts)
Warm up:
■Alternate between a set of stairs and 200m run. Do this twice.
■Skip 2-3 minutes
■2 x [5 inchworms + 10 lunge steps]
■Mobility: hip openers and Cs + ankle rotations
Strength component: Front Squats
■3 x 10 @ ~50% back squat 3RM
■Between sets: 5 box drops with vertical explosive jump (25 fast singles)
WOD:
Complete 2 rounds of the following:
■25 ground to overhead rage ball
■25 hand release push ups
■25 triceps dips
■25 med ball slams
Finish with:
■25 ab flares – 25 jacknives – 25 crunches – 25 second plank
Your WOD: I attend the rugby game.
■Alternate between a set of stairs and 200m run. Do this twice.
■Skip 2-3 minutes
■2 x [5 inchworms + 10 lunge steps]
■Mobility: hip openers and Cs + ankle rotations
Strength component: Front Squats
■3 x 10 @ ~50% back squat 3RM
■Between sets: 5 box drops with vertical explosive jump (25 fast singles)
WOD:
Complete 2 rounds of the following:
■25 ground to overhead rage ball
■25 hand release push ups
■25 triceps dips
■25 med ball slams
Finish with:
■25 ab flares – 25 jacknives – 25 crunches – 25 second plank
Your WOD: I attend the rugby game.
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