Thursday WOD – 071615

Bring Sally Up at 6:30!

Bring Sally Up at 6:30!

ATTENTION ALL CURRENT AND POTENTIAL PERFORMANCE ATHLETES:
If you have been following our Performance program or are interested in starting, we are having a MANDATORY meeting on THURSDAY at 6:30pm to discuss results of the current cycle, plans for the upcoming cycle and expectations.

WORKOUT OF THE DAY

Fitness
1. Warm Up – 2 Rounds
100 Single Unders
Band Pull-Apart Sequence
40 Tall Single Unders
10 Ring Rows
10 Pushups
15 Back Extensions

2. EMOM x20
Odd Minutes: Double Unders
You choose the reps. We are working on building DU volume. Focus is perfect technique. If form breaks down, reps are too high.
Beginners: Focus on perfecting/obtaining that Double Under.
Even Minutes: 3 Hang Power Cleans, TNG, climbing
We are working on loading for the next rep as we return the barbell to the hip and immediately launching the barbell back up upon contact.

Performance
1. Endurance Class

2. Low Back Accessory Work – These all should be performed with little or no weight.
a. Dead Walks 3×15 steps per leg (flexion and extension of back)
b. Split good mornings 3×7 per leg (flexion and extension of back)
c. Back extensions 3×15
d. Single Leg RDL 3×10 per leg