Thursday, June 18, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4.  1 set of 10 reps of y l and w.

A. TGU
26 reps alternating each time. Not for time
Rest 5 minutes
Repeat

B.  AMRAP in 12 minutes:
    Toes to Bar x 9
     Thrusters x 15 65/95 lbs
     Row x 350 meters