WOD 10/6/17

— BEER CITY COMP IS HERE —
GOOD LUCK TO EVERYONE COMPETING
 

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Banded Hip Distraction, Knee-to-Wall, Banded OH Distraction
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-12:00
2 Rounds:
10 Banded X-Walks
10 DD PushUps
20 Kossack Squats

Then 2 Rounds:
10 Banded Pull Throughs
10 Hamstring Pulldowns


12:00-22:00
A) EMOMx5

Min1 - 5-7 HSPU
Min2 - 7-10 Ring Dips

22:00-27:00
WOD SetUp

27:00-51:00
B) 3 Rounds for Calories on Rower:

In 6min Complete:
2 Rounds:
25 ABMAT SitUps
25 Slam Balls
25 Skaters Over Rower
Then, AMRAP Calories on Rower
Total Calories on the Row is your score for the workout


3min Rest BTW Rounds
(24min)

Mobility:
Couch Stretch/Hip Mobility

T-Spine Rollout
Shoulder Recovery

G.O.A.T. Work: 
Bulletproof Shoulders