Thursday July 11
July 11, 2013
Saturday July 13
July 13, 2013

Warm-Up
2 Rounds of
5 Dive Bomber Push-Ups
10 Pause Squats
10 Alt-T Push-Ups
10 Hip Bridges
10 Superman
5 Kip-to-Hip Bridge

Met-Con
6 Min AMRAP of
– 6 HSPU (scale to pike on box push-up – from knee or toes)
– 24 Air Squats

– – Rest 3 min – –

6 Min AMRAP of
– 6 HR Push-Ups
– 12 DB Snatches (alternate arms each rep, from the floor)

– – Rest 3 min – –

6 min AMRAP of
– 6 Burpee Box Jump-Over (burpee, jump on the box and then down on the other side = 1rep)
– 12 Jump Lunges (scale to Alt. reverse lunges)

Mobility
1min/side band bully stretch
1min/side band shoulder/lat stretch

 

Results:

Results from Workout on July 12 (AM and Noon)

Results from Workout on July 12 (AM and Noon)

Results from Workout on July 12 (PM)

Results from Workout on July 12 (PM)

Comments are closed.