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FRIDAY 160930

Warm-up:

Individual…

Skip rope for 2 minutes

Accumulate 30 KB Swings

Pigeon Stretch each side

Group…

Run 200m

10 Dive Bomber Push Ups

Bear Crawl Down

Crab Walk Back

 

Fitness:

Four sets of:

Seesaw Press x 8-10 reps each arm
Rest 30 seconds

Dumbbell Walking Lunge x 20 steps
Rest 30 seconds

Turkish Get-Up x 2 reps each arm
Rest 30 seconds

Prone Plank Hold x 45-60 seconds
Rest 30 seconds
WoD:

Four sets for times of:

Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds

 

Performance:

Four sets of:

Push Press x 4-6 reps
Rest 90 seconds

Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
WoD:

Five rounds for time of:

Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups

 

Mobility:

Banded Hamstrings

Wall Splits

Roll Posterior

Banded Shoulders

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