I. General Warm-Up
2 rounds of:
1 Samson Stretch/ side w/ 15-20s hold
10 PVC OHS
10 GHD/Abmat Sit-up
10 GHD Back Ext./Supermans
10 Pull-ups/Ring Rows
II. Workout Of The Day
Barbells For Boobs WOD!!
*Go to Barbells for Boobs website and donate for breast cancer awareness and research.
Helen Meets Grace:
400m Run (together)
21 KBS @70/53; 53/25; 35/26
12 C2B Pull-ups; Pull-ups; Ring Rows
10 Clean and Jerks @185/125; 135/95; 95/55
*run together, split reps up as you desire
Annie Meets Isabel
6 Snatches btw each round @155/105; 135/95; 95/55
*both partner DU/SU, split other reps up as you desire
PERCEIVED INTENSITY - 8+/10
Both of these workouts create a fatigued state both aerobically and muscularly (midline/shoulders) followed by challenging barbell movements. Competitive athletes movements are scaled up from traditional versions of these workouts, as the shared work will make this a more appropriate stimulus. Treat this like a hero workout, as it is to honor some of the bravest and strongest women in the world.
III. Accessory, Recovery, and Community
1) Couch stretch 3:00 each side