Thrash Session 5August2012

Yet another day close! I hope everyone is doing well! A shout out to the US Olympic team for doing well as always and representing us well!

Warm Up:
800m Run/1000m Row/1200m Bike
D.R.O.M.S
10 Samson Stretch (5 each leg)
10 Burpee Broad jump
10 Pull Ups
10 Push Ups
10 Good Mornings
10 Overhead Squats
10 Cats and Dogs
10 Hip Thrusters
10 Pass Throughs
Burgenr Warn Up

Weight Training: Bench Press 10X8X6X4X2
Set of 10 @ 50% of 1Rm
Set of 8 @ 60% of 1Rm
Set of 6 @ 70% of 1Rm
Set of 4 @ 80% of 1RM
Set of 2 @ 90% of 1RM

Speed/Endurance Training:
Dot Drill
Ladder Drill
Lateral Parallelette Jump 2 rounds X 2 min Max Effort
40m Sprint X 20 with No longer than 30 seconds rest

WOD:”Kelly”
5 Rounds for Time
400M Run
30 Box Jump
30 Ball to Walls

Cool Down:
400m Run/500m Row/600m Bike
Static Stretching
Rollout with Lacrosse ball or foam roller
Ice sore joins

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