Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Group Game
Bent Leg Hamstring Pulses
Workout of the Day for Wednesday, July 18th, 2018:
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
“After Party”
Partner Barbell Hamstring Smash
Sweat Sessions Workout for Wednesday, July 18th, 2018:
Mobility:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon
Skill: Row Technique
20 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges
*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!