210603 - Throwback Thursday

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WARM UP - Wallball Run with Partner
@ the 400m Turn Around Point perform:
20 Wallball Tosses
20 Side Throws (10 on each side)
20 Shoves
20 Overhead Tosses

MOBILIZE - Foam Roller OH Ext. Stretch/Activation
PVC External Rotation Stretch

STRENGTH - Mini Tabata Banded Pump
4 Rounds of each (Blue Band/Red Band)
Straight Arm Pull Down
Tricep Ext.
Chest Fly
Reverse Chest Fly
Face Pulls

COACH PREP - Warm Up to Thruster Weight and Pull Ups

WOD -
(A: Competitor) / (B: Performance)
“Frandango”
FOR TIME
21-15-9
Chest to Bar Pull Ups
Thrusters 115/75
(400m Run after each round)

(C: Fitness)
“Frandango”
FOR TIME
21-15-9
Pull Ups or Banded Pull Ups
Thrusters 95/65 or 75/55
(400m Run after each round)

Lauren StensengComment