Sept 7 2018

September 7, 2018

It's just cooled off a minute ago, but the foundation of your 2019 Summer Body is built NOW.  On Monday we'll lay out the plan to get you ahead of the game and screaming into the New Year better than ever.

 

Make the next 4 months count!

 

Body Weight Warm Up

3 Rounds

20 Squats - Side Squats - Pistols

20 Push Ups

10 Strict Pull Ups - Ring Pull Ups - Ring Rows

10 Box Jumps

20 Sit Ups - V Ups - GHD Sit Ups

(If you felt good at the first movement in Round 1, do the next movement after the Dash in Round 2).

 

WOD

Teams of 2 - 4 Rounds (Coach's Challenge listed below)

400m Run (200m Each)

60 Walking Lunges

30 Pull Ups

20 HSPU

 

Stimulus: This medium length partner WOD should be split in half.  P1 runs, then P2 runs while the first rests.  Sets don't have to be the entire half of the reps tho - so partners could go back and forth on their HSPUs in sets of 5 while the other rests.

 

Coach's Challenge - KB front rack for the lunges, C2B for the Pull Ups, and a deficit for the HSPU.

 

 

 

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