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FRIDAY 160715

Warm-up:

Run/Row/Airdyne

Crossover Symmetry

15 Hollow Rocks

Bear Crawl Down

Crab Walk Back

10 Dive Bomber Push ups

10 Scap Push ups

5 Strict Pull ups

10 GHD Situps

Handstand Practice

 

Fitness:

Four sets of:

Dumbbell or Barbell Bench Press x 8-10 reps @ 2 sec descend
Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2 sec descend
Rest 45 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 3 sec descend
Rest 45 seconds

 

WoD:

Four rounds for time of:

Run 400 Meters
15 Push Presses

 

Performance:

Every 3 minutes, for 15-18 minutes (5-6 sets):
Bench Press @ 2 sec descend

Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight

 

WoD:

Four rounds for time of:

Run 400 Meters
15 Push Presses (115/75 lbs)

 

Mobility:

Banded Shoulders

LAX to Shoulders

Couch Stretch

Roll Posterior

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