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FRIDAY 160909

Warm-up:

Individual…

Row 500m

Crossover Symmetry

20 Banded Good Mornings

Group…

Burpee Broad Jumps down

Butt Kickers Back

High Knees Down

Zombie walks back

 

Fitness:

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds

Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

16 minute time cap

 

Performance:

Take 15-20 minutes and build to today’s 1-RM Power Clean

WoD:

For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 American Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

16 Minute time cap

 

Mobility:

Mash Quads with KB

Banded Lat/Shoulder Stretch

Roll out with roller

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