Chad Gets Some Boom Time

    
"Gettin' Some" HJ3 Finale

 

 

 

 

 

 

 

 

 

 

Dynamic Warm up

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

 

Strength/Skill

For quality.
Ring rows
5-5-5-5   Tempo is. 2222 (see below).

2 sec descent from top
2 sec hold at bottom
2 sec ascent or row
2 sec hold at top.

Strict n straight body.

WOD

15 deadlifts 135lbs
30 double unders
7 rounds for time

MAD

Mobility
Calf roll
Press ups
Pigeon
Lat band stretch.

 

 

 

 

 

 

 

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