“Barbra”
| Monday, July 2, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | Outer Quad Roll | ||
| Warm Up | Dynamic Warm UP + 5:00 of
Bear crawl => agility ladder => 25m sprint => 25m carioca => basic dot drill 10 times => vault |
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| Mobility | Couch Stretch | ||
| Skill | Speed Squats | ||
| WOD | “Barbara”
Three rounds, each for time of: Rest precisely three minutes between each round. Post time for each of five rounds to comments. |
“Barbara”
Four rounds, each for time of: Rest precisely three minutes between each round. Post time for each of five rounds to comments. |
“Barbara”
Five rounds, each for time of: Rest precisely three minutes between each round. Post time for each of five rounds to comments. |
| Cool Down | 3 x
Ring handstand holds/F |
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ADV/Comp Team
|
AM |
|
| A. Hang Snatch | 3×5@65% |
| B1. Cable Split Squats | 5×10-12 reps 30X0 Rest 60s |
| B 2. Glute Ham Raise | |
| 5×10-12 reps 40X0 Rest 100s | |
| C1 Front Step-ups | 4×8-12 reps 30X0 60 s |
| C2. Seated Good Mornings | |
| 4×10-12 reps 30X0 100 s | |
|
PM |
|
| recovery aerobic work – swim/bike – 30 min really easy |
