banner

FRIDAY 160819

Warm-up:

Individual….

10 Leg Swings each way

400m Run

15 Squats

 

Group….

Spiderman Crawl Down

High Knees Back

Partner Banded Sprints Down and Back

Switch partners

Duck Walks Down

Inch Worms Back with Push Ups

 

Fitness:

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat x 5-6 reps @ 3 sec descend from Rack
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @                             2 sec descend
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds

WoD:

Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar

 

Performance:

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1  (rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

 

WoD:

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar

Group Cooldown…400m run/jog/walk

Mobility:

Banded Shoulder Stretch

LAX to Glutes

Upward Dog Pose for 1 minute x 2

Mash Quads

Read more

Search

+
WordPress Image Lightbox Plugin