Aug 11

Workout of days past

Strength

Barbell Class

A) Warm Up: 3 Sets 10 Ring Rows 10/side Banded Lateral Walk 10 Good Mornings 10/side Adductor Rock Backs B) Barbell Lift: 5 x 3 Sumo Deadlift @22X1 C) Accessory: 3 x 10-12 Strict Pull Ups *Use a band if needed *2 min rest b/t sets

WOD

A) Warm-Up: 2 Sets 100m Run 10 Reverse Lunge 10 Quad T-Spine Rotations 10/side Single Arm DB Upright Rows B) Strength/Skill: 3-4 Sets 1) 8/side Chainsaw Rows 2) 20-30 sec/side Single Arm Plank with DB Isometric Row C) Metcon: Every 3 min x 4 Sets 20 Switch Lunges 12 Dual KB/DB Cleans 200m Run

Video Demos: Single Arm Plank with DB Isometric Row https://youtu.be/dPlgMj4guUE Switch Lunges https://youtu.be/J5ZMs2WKIl0

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