12/7/16

Metcon 
“Jacked Frost”
“Rx”
3 Rounds:
50 Double unders
21 Bench Press (115/80#)
15 Weighted Situps (20/14# Medball)
9 Dumbbell row(60/40)
“Scaled”
3 Rounds:
150 singles or 25 double unders
21 Bench Press (75/45#)
15 Weighted Situps (10# Medball)
9 Dumbbell rows(35/20) each/side
Mobility/Active Recovery
*10 Min Row/Bike/Run @Recovery Pace
Below or Try *RomWod*
Quad Rollout with barbell
Couch Stretch (2min/each)
Banded hamstring stretch(4min)
Hip opener on box 4min
Calf Rollout with barbell
Ankle stretch 4min
Lac ball in shoulder
Foam roll lats
Rollout upper back
*Mobilize any other areas of need or work on some skills(Kipping/Double Unders)

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s