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FRIDAY 160826

Warm-up:

Individual…

Run 200m

15 Leg Swings

20 Banded Good Mornings

Group…

Karaoke Down and Back

Straight Leg Bear Crawl Down

Butt Kicks Back

Samson Lunges Down

High Knees Back

 

Fitness:

Four sets of:

Good Mornings x 8-10 reps @ 3 sec descend
Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 45 seconds

Plank from Elbows x 45 seconds
Rest 45 seconds

 

WoD:

For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters

 

Performance:

Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.
WoD:

For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters

 

Mobility:

Roll Posterior

Splits on the Wall

Barbell mash Quads

 

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