Thursday, July 14

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Martin Luther King, Jr.

Rebuild option available all day.

Strength Focus: 4:30pm

Strength

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters on each side)

WOD

Three rounds for time of:

500 Meter Row
15 Toes to Bar (Hanging Knee Raises or V-Ups)
15 Strict Handstand Push-Ups (15 DB Push Press)

Rebuild

3 RFQ

15-20 Weighted V-Ups @ 2111

16-20 Seated Shoulder Press @2111

1:30 Turkish Get-Up (approx. :45 each side)

Strength Focus

3 rounds on the 4:00

Bench unrack and hold

110% / 10 seconds

(Well spotted) learning to get tight and packed on the bench

Heavy two hand KB SLDL 3/3

down leg: big toe focus

up leg: straight with heel drive

Sit backs - learning to use the glutes in the hollow 3 reps

Do fast and loose drills during rest

Coach Jacob: How to Get Relaxed (2:00 video)

Coach Jacob: Sit-Ups Suck: Do This Instead (3:00 video)