Saturday 8/13/11

12 Aug

RUNNING SCHOOL with Liz at 10am: 10kTT

ON RAMP with Liz at 11am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 10 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Wall-Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 15 Air Squats, 15 Arm Swings, 15 Leg Swings, 15 Hip Swings, 15 Passthroughs, 15 Overhead Squats
SKILL: The Row
METABOLIC CONDITIONING: In teams of two or three, pick your strategy and row a 2k as fast as you possibly can.

GYMNASTICS with Sammy at 12pm:


WARM-UP: Partner Stretching, 90sec Each Leg; Tabata Back Leg Swings; Tabata Hip Swings

SKILLS: Pistols & Single Arm Handstand

METCON:   For Time:
30ft Plank Walk
20 Rolling Pistols
20 Handstand Thigh Slaps
30ft Plank Walk
16 Rolling Pistols
16 Handstand Thigh Slaps
30ft Plank Walk
12 Rolling Pistols
12 Handstand Thigh Slaps


One Response to “Saturday 8/13/11”

  1. jpap August 12, 2011 at 9:45 pm #

    looks like a fun workout. never did an inverted burpee.

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