Hey Folks!
Sevens done. Guess we don’t have to program that one for another 7 years eh? Still not a favourite of mine. But you know what I DO like? The Lumberjack 20. Hmmmmm.
[av_video src=’https://www.youtube.com/watch?v=0ROayYt60mc’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2jpd4b’]
Coaches Notes:
Some skill work/play to start things off – followed up with a couple mean couplets. Scale accordingly to be able to do the 8 reps (OHS and thrusters).
Skills/Fun:
Hollow body rock to pistol
4 x 8/leg
You can use a weight to help with momentum, or if you’re having a really hard time, you can start standing, sit down into the pistol, then roll back into the hollow.
Conditioning – “The Lone Rangers – Part 1”
Amrap 8 minutes
12 OHS 115/75
12 burpees box jump over 24/20’’
—Rest 5 Minutes—
Conditioning – “The Lone Rangers – Part 2”
Amrap 6 minutes
8 thrusters 115/75
8 bar facing burpees
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