#8: Double-bubble burpa-cola

8
Aug

#8: Double-bubble burpa-cola

Everyone is doing real well so far and we are only in our 2nd official week!! Keep up the progress guys. Don’t get down on yourselves if you cannot perform a movement properly or are having an ‘off’ day — we have a lot of days to work on things. If there is anything I or Marc can do for you, please let us know and we’ll give you a hand. We are here to help you as much as possible. In the grand scheme of life, this is just one workout, one hour, one day. Enjoy your journey to becoming elite athletes who will be prepared for anything life gives you!

Individual Warm-up: 10-skin the cats

Warm up:  Badger Warmup Part 2: 20-partner med balls and sit-ups. Part 3: 10-presses with bar, 10-ring dips.

Strength:  Shoulder Press 1) 3 x  70% 2)   3  x  80%  3)  3+ x  90%

WOD: Five rounds of 10-Box jumps, 20-Push ups, 30-Sit ups, 40-Squats

Rx: 24″ L2: 20″ L3: 20″, knee pushups

Recovery: 2:00 deep squat hold, banded shoulder stretch, Samson stretch