Monday, June 23
“You can’t be afraid of what people are going to say, because you’re never going to make everyone happy.”
—Selena Gomez
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
Not for time:
3 minutes of biking, rowing or jogging (increase pace set after set)
20 seconds of banded steps forward and backward
6 squats (squat therapy style) (see video below)
8 thrusters, empty barbell
2 minutes of biking, rowing or jogging
20 seconds of banded steps forward and backward
6 squats (squat therapy style) (see video below)
8 thrusters, empty barbell
1 minute of biking, rowing or jogging
20 seconds of banded steps forward and backward
6 squats (squat therapy style) (see video below)
8 thrusters, empty barbell
Strength/Skill
After WOD, Superset::
3 rounds for quality of:
Overhead Walking Lunge, pick load, 15 m
GHD Sit-Ups x 10-20 (Med Ball V-Ups or Sit-Ups)
Movement Demos
WOD
For time:
21 Thrusters, 95/65 lbs
21/15 Air Bike Calories
15 Thrusters, 95/65 lbs
15/11 Air Bike Calories
9 Thrusters, 95/65 lbs
9/6 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling